Takakyykky 8x3@80%

Tempaus 2x3@70%, 2x3@75%

Rive + työntö 2x3@70%, 3x2@75%

4 kierrosta

2 min naruhyppyä
20 kahvakuula swinggi

15 mins to find your 1rm for Clean & Jerk - new PR 185#

Then,

3 rounds

Run 400m

7 C & J @ 70% of the above weight - Did 80% @ 145#

Did this in 11:12 or something like that

After WOD worked on cleans some more, worked on speed and depth, getting below the bar on the recieve

A) Back Squat
3×20 *Rest 3 minutes between sets

185,185,195

B) 12 Minute AMRAP
8 KB Swings (53/35)
200m Run
8 T2B (Subbed knees to chest)

6 Rounds + 6 KB Swings

Back Squat 5@65%, 5@75%, 5@85%

5@150; 5@175; 5@200

Then:

10,8,6,4,2

Front Squat 155/105lb (115 Rx+)
C2B
Box Jump 30/24″

day 12

PreWOD Back Squats
80% x 3 135#
85% x 3 145#
90% x 3 155#

WOD
9 push ups (ring, clapping, HR)
15 KB swings 30#
21 double unders or 10 broad jumps

Strength - Bench Press
Using 3RM max from last week John tells you 1RM
75% - 5 @80#s
80% - 5 @85#s
85% - 6 @90#s

WOD
3RFT
400m run
21 KB swings (53/35)
12 pullups
11:48 rx

Deadlift - Have John calculate 1RM (205) using 3RM from last week.

75% - 5 @155
80% - 5 @165
85% - 5 @175

WOD
EMOTM 2 hang cleans, 15 minutes. @95#s - Luke tried to have me go up to 105 after about 8 rounds... couldn't even land one at 105- boo.... stayed at 95.

Post-WOD
40 T2B or 40 GHD's. - 20 of each

1. 115lb
2. 125lb
3. 135lb
4. 145lb

NOTES: Tried 155lb, but couldn't get the weight all the way up to get started.

21-15-9

1. Ring Dips
2. Wall Balls, 20#
3. Hollow Rocks

NOTES: 1st of RD's 17 unbroken, 2nd 9 unbroken, 3rd 5 unbroken. All WB's and HR's unbroken.