Skill: HSPU

Wod: for time
1k Run
50 BBJO@24/20”

Wod: go hard and fast!!!

15mins to find 1RM for Push Jerk Worked up to 185# Failed on 195#

Then,

15 min AMRAP

10 KBS 1.5

10 Abmats

10 Pistols -alternate L/R leg - No RX here, used the squat racks to assist.

10 min AMRAP

9 toes to bar
7 clean
3 PEP

3x5 Back Squat:
105-115-125lbs

Three Rounds of:
"The Chief"
3 Cleans (95/135lbs)
6 Push Ups
9 Air Squats

3 Minutes on, 1 Minute rest.

This workout is normally done in 5 Rounds (with 1 minute of rest between each 3-minute round). We were trying to incorporate a >15-minute met-con into our WOD, so we decided to do three rounds. Also, I started with Hang Cleans, but Scott corrected me after the first round.

10 Rounds + 6 Cleans
36 Cleans
60 Push Ups
90 Air Squats

BW: 130lbs

20, 19, 17, 12, 15, 15, 15, 12, 12, 12

My counter lost count of the rounds... pretty awesome!

12 Sets for Time:
40% of Max Strict HSPU

Front Squat 1-10-1-20-1-30 reps

145-1055-145-95-145-75

Power snatch 1-1-1-1-1-1-1 reps

65-75-85-95-105-115-115

• 3-3-3-3-3 of:
BB Jerk
95% Heavy 3-3-3-3-3 reps
Use 95% of last week Heavy load

80% of 1rm

5-5-5-5 of:
BB Push Press
5RM
85% 5RM 5-5-5 reps (X231 tempo)