Strength:

1 RM Jerk from Rack
205#

Conditioning:

Working up in weight, do 6 Rounds of:

1. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH PRESS
2. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH JERK
3. High–Hang Clean, Low–Hang Clean & Full Clean... SPLIT JERK

1 Round is the full combo of the total multi–complex (9 Cleans & 3 Jerks), without dropping the bar!
117.25#

Gymnastic:

2 X 20 Pull–ups (Substitute for Ring Rows) – have to be full sets without breaking
2 X 10 V–Ups

AMRAP 5 (85%)
3 MU
16 walking lunges with sand bag
3rds+some lunges. finished up the 4th. mu ub.
rd1:1:07
rd2:1:23
rd3:1:33
rd4:1:15

rest 5 min (rested 3:30)

AMRAP 5 (90%)
10 TTB
20 wall ball
3rds+10ttb. finished up 4th rd. wb ub. TTB ub/7-3/5-5/5-3-2
rd1:1:10
rd2:1:29
rd3:1:36
rd4:1:27

rest 5 min

AMRAP 5 (95%)
8 burpee box jump over side
12 single arm dumbbell snatch (75#)
-2rds+8 bbj. finished up the 3rd rd.
rd1:1:37
rd2:2:23
rd3:2:17

"A. Box Squats triples
-225,225,235,235,235,235

B. deadlift 3rm
-275,315,355 (had one 35# instead a 45# by accident)

C. 5 rds
Run 400m
15 OHS 95#
-stayed at/above parrallel on OHS because of knee
14:36. not sure of run length but twice around 1/2 block. all OHS UB
rd1: 2:35
rd2: 2:52
rd3: 3:01
rd4: 3:07
rd5: 3:00"

Lifting
Hang Power Snatch (40kgx3x3, 50kgx2x3)
Hang Clean & Paused Front Squats (50kgx3+3, 60kgx2+3, 70kgx1+2)
5x1 Hang Clean & 2 Paused Front Squats (75kg)
3x10 KB Swings (24kg)
6x3 Explosive Pushups (30-60s rest)
3x10 Russian Twists (10kg)
30 seconds Side Plank Hold (1xeach side)

For Time

50 TTB
50 Parllette Push Ups
50 WB
50 Push Press - 135#

Strength- Dynamic Deadlift
1) Deadlift- 12×1 @40% bar weight + ~30% band tension
70 Bar + Purple
2a) Pause Front Squat- 4×6 @ 70
2b) S/L KB DL- 3×8 (e/s) @ 26

Met-Con
6 Hang Cleans (135/93) @ 65
10 HR Push-Ups
-10min AMRAP-

5 Rounds + 5 Reps

10rds
3 Deadlift 315#
5 burpee box jump
100m sprint
1min rest

Pre-WOD
• 1 mile run

WOD - 3 rounds (21,15,9)
• Thrusters - 90 lbs
• Pull-ups

Post-WOD
• 100 sit-ups
• 1 mile run

23 Deadlifts 155#
23 Handstand push-ups
23 Back squats 155# (from the floor)
23 Burpees
23 Ground to overhead 155#

21 Thrusters 95#
21 Bar facing burpees
18 Thrusters 95#
18 Bar facing burpees
15 Thrusters 95#
15 Bar facing burpees
12 Thrusters 95#
12 Bar facing burpees
9 Thrusters 95#
9 Bar facing burpees
6 Thrusters 95#
6 Bar facing burpees
3 Thrusters 95#
3 Bar facing burpees
21 Thrusters 95#
21 Bar facing burpees