Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

5 mi tempo run, 7 mi total on Montour Trail
Time: 58:29
Avg Pace: 8:21
Elevation: 339ft
Calories: 1,012

1mi Warm up: 9:24
1st split: 7:59
2nd: 7:48
3rd: 7:39
4th: 7:44
5th: 7:37
1mi Cool down: 10:17

Lift: Hang Squat Snatch 3-3-2-2-1

WOD:
5 squat snatch 115/75
15 box jumps
AMRAP 12 min.

Lift: Deadlift 10-8-6-4-2 as warm-up

WOD:

10 deadlifts 275/175
50 double-unders

3 rounds

HBBS Jyrkin ohjeiden mukaan

Lift: Power Clean 3-2-1-1

WOD: Football Gone Bad

DB Thrusters 45/35
Box Jumps
Push-ups
Double-unders
Row

One min at each station, 3 rounds, one min. rest between rounds

WOD:

run 400m
50 double-unders
run 400m
40 box jumps
run 400m
30 wall balls
run 400m
20 C2B pull-ups
run 400m
10 HSPU
run 400m

For Time

Warmup
2 rounds
Spiderman
samson lunges

Strength/Skill
Part A
Front Squats
3 Reps with 2 second pause at bottom.
EMOTM - 10 mins.
135 up to 185 for last 3 rounds. This got tough quick and Front squats are my weakness.

Part B
Max Reps of 165 Squat Clean and Jerks for 1 Min.
Rest 3 mins
4 total Rounds.
5/5/5/6

It's Friday morning and that means more resistance/speed lifting training and auxiliary work. It was a particularly fun morning because it was just me and coach as the other 5 AM'ers wussed out. So, Alan and I just ran our mouths, gossiped, did our hair ... oh, wait. I've said too much.

Resistance Training:
Bench Press
Black Bands with triple knots
12 rounds, 2 reps per round
45 LBs

Extras:
50 Good Morning Mid-Back Bar Safety Squat Bar (65 LBs)
125 Push Ups
5x 5 Tricep Press (26 LBs per arm)
50 Weighted Sit ups (45 LBs)
30 Reverse Hypers (170 LBs)