"Clean and Jerk Max"
For Weight:
Clean & Jerk 5,5,5,5,5

For Distance:
10 Minute Row

C&J: 95,115,135(1), 135(F),125
Row: 2413

For quality
3 - 4 rounds:
Turkish get up x 2 (side)
Waitress plate 10 m (side)
Pallof press x 10 (side)
Hanging Scapula pull x 5 (side)

15 WB 6kg
15 ring dips(with black band)

5 RFT

• 20 Cals Assault bike
• 10 Deadlifts 100kg
• 30 m. Prowler push 100kg
• 30 m. Sandbag carry 70kg, front loaded

4 rounds:

5 min bike
1000m row (steady medium ~4min pace)
30 DU

Rest 1 min between rounds

The trick is to harden the pace on every round on assault bike. For example: 275watts/300watts/325watts/350watts

Warmup
3 Minutes Row For Calories
PVC Burgener + Skill Transfer

36 cal

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Strength/skill

Hang Power Snatch
10 Minutes To A Heavy Single
90 Seconds Rest Between Efforts

60# PR! (shaky up top, but made it)

Olympic Squat
10 Minutes To A Heavy Triple

130# PR!

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Conditioning
3 Rounds of

20 Burpees
10 each overhead Lunges (45/25)
1 Minutes Rest Between Rounds

8:54 Rx!

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Great day! Need to test back squat 1RM. Burpees are getting better. Overhead lunges were a little light - could have used 35# plate maybe? Weather was insane - monsoon rain today.

"300" for time:

25 pull-ups
50 deadlifts 135/95 lbs
50 push-ups
50 box jumps 24/20"
50 "floor wipers" 135/95 lbs
50 clean and press 20/14 lbs
25 pull-ups

Skill
Snatch from Blocks - 75kg
Clean - 100kg, 110kg Fail
5 minutes of HS Walk Practice
Half Tabata Weighted Plank Hold (20kg)

Strength
3xPower Clean Complex (1 Power Clean + 3 Front Squats)
3x5 Behind the neck Snatch-Grip Push Presses
(40kg - 50kg - 60kg)
3x10 Romanian Deadlifts (50kg)

takakyykky, 5x6 60%, 20min

21-15-9
Handstand Pushups
Pullups

Hands were 3' from wall, had to keep arching back