Strength 1.2 Week 7:
5 Squats @ 75%
3 Squats @ 85%
1+ Squats @ 95% -> 205#x4

Conditioning – AMRAP in 12 Minutes:
5 Handstand Push-Ups
10 Strict Pull-Ups
15 Walking Lunges (Each Leg)

Finisher:
400m Farmer’s Carry

20 second exercise 10 second rest.
3 No break reps Dead Lift Ladder to max. 285-
1 Rep Clean and Jerk to max 185-

Box Jumps 3 RM - 24 inches

WOD
8 Rounds

Back Squat 3 RM - 100 lbs
Box Jumps 3 RM - 24 inches
25 yard sprint

Not for time

Strength
Squat 3rm, then perform 3×3 @ 90% of 3rm - 120lbs
Push Press 2rm - 80lbs

Wod
5 Rounds

15 Seconds Max Effort Burpees
Rest 45 Seconds
15 Seconds Max Unbroken Wall Balls
Rest 45 Seconds

Score is lowest number for burpees and lowest number wall balls

Burpees - 5 Wall Balls - 7

AM
Weightlifting
5x2 Snatch (40kgx3, 50kgx2)
3x1 Power Clean + 5 Front Squats (70kg - 75kg - 80kg)
3x5 Deficit Snatch-Grip Deadlifts (70kg)
3x3 KB Shoulder Press (24kg)
3x10 KB Russian Twists (24kg)
60 seconds Left-Side Plank Hold
Left Arm Isolation Work (5kg plate)

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Relaxed Strides
3x20 Pushups
Static Stretching (Cooldown)

Strength

3 x 5 Front Squat (Heavier than last week)
3 x 5 Strict Press (Heavier than last week)
1 x 20 Snatch Grip Deadlift from Blocks (Heavier than last week)

Conditioning

"Death By" Burpees and KB Swings

12-9-6-3
Bar Facing Burpees
Overhead Squats (135#/95#)

I used 85# for OHS... it took me 7min 17sec

Warm Up

200m Run/250m Row
1min Samson Stretch (30sec R/L)
1min Squat Hold
200m Run/ 250 Row
20 Air Squat
20 HR Push Up
200m/ 250m Row
20 Jumping Jacks
20 Mountain Climbers

Mobility

Front Rack MOB
Bilateral Shoulder Flexion

Skill

Muscle Up

WOD

3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#) (70 Lbs)
10 Plyo Push Up

A. tall clean - 5 sets of 2; rest 1 min (SCORE: 135, 2x185, 2x205)
B. hang squat clean - build to a tough triple in 10 min - mid thigh pause (SCORE:245)
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms (SCORE: 75)
+
Row 200 m @ 80% (255 Watts)
Row 200 m @ 85% (320 Watts)
Row 200 m @ 90% (332 Watts)
Row 400 m @ 50% (143 Watts)
Row 200 m @ 90% (332 Watts)
Row 200 m @ 85% (258 Watts)
Row 200 m @ 80% (189 Watts)

Notes:
- work on speed under bar, not load for tall cleans
- do not drop bar to ground on HSC - reset at thigh
- elbow high, use rotation to move weight, use lats and retractors
- show pace change ability on rows - record metrics for variation in %

a) SP wk1: 8,6×77#
b) E2MOM WOD:
4 stomach to bar pull ups
4 PCx135#
7 burpees: 1:44, 1:32, 1:27, 1:22
c) 2k row: 7:56.8
d) hi-hang clean + PUSH jerk = 125#
note: I need protein…I’m still out of my ‘spinach’ and it’s killing me!