Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, running B-skipx2)
4x30m Overhead Pole Vault Sprinting Drills (high kneesx2, jumping skipsx2)
1x20m Pole Vault Straight-Leg Bounds + 20m Pole Vault Approach Run
Pole Vault Takeoffs at Long Jump Pit
2xLong Jump Approches (15-steps)
Standing High Jump Drills
Knee Hurdle Drill
Low Back Rehab Exercises
Static Stretching (Cooldown)

A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
SCORE: 205#
+
5 min @90%:
- 20 double unders
- 6 burpees
SCORE: 10 rounds

rest 5 min

5 min @95%
- 3 C2B chin ups
- 15 air squats
- 200m row
SCORE: 3 + 5 calories (airdyne)

rest 5 min

5 min @100%
- 5 toes to bar
- 200m run
SCORE: 4 rounds

PUSH JERK- HEAVY TRIPLE- 255# (265# FAIL)
POWER CLEAN + CLEAN+ JERK x 4 sets @ 185#
HANG SNATCH x 3 x 4 sets @ 145#

MOBILITY

3 HSPU (scaled to piked)
5 Toes to Bar (scaled to knees to elbow)
7 Box Jump (24)
AMRAP 3min
Rest 1min
4 rounds

Pre-WOD: 5 minute Bike
Group stretch

Skill:
10 minute MU practice (transitions, tracing)

Conditioning:
-5 MU (subbed 5 pull ups/5 dips)
-10 Squat snatch 95/65 (me: 45lbs)
-15 Box jumps
-20 Thrusters 95/65 (me: 45lbs)
-25 Ring rows
-20 Power cleans (me: 45lbs)
-15 Box jumps
-10 Push press 95/65 (me: 45lbs)
-5 MU (subbed pull ups/dips)

run 3 min, burpee/plank 1min, walk 1 min: 6 rounds

row-push up
500m-30 = 3 rounds

dbell press (1 arm) 35# - crunches x 30:
20, 20
15, 15
9, 9

rope machine @ 1min
diff 5
4,
4,
3

20 minutes of grinder

PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

12, 3, 5

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups

5 rounds:

12 dumbbell burpee thrusters
300m

(used, 30, 35, 35, 40, 30 lbs dumbbells)