Jacked and Tan Day 2.

1. Strict Press 10 x 6 @ 70% 1 rope climb in between each set.

2. 8 Min Amrap
   4 Deadlift @ 70% of your max
   4 handstand pushups
   5 min rest

3. 8 min Amrap
   4 wall balls max height throws
   8 burpee candle stick rolls

Notes: Push Press at 35#, Deadlift at 95#, Push ups for HSPU, 10# Mad Ball

Practice the Back Squat for 15 minutes. Experiment with different bar positions.
Workout

Complete 1 round of the following:
1. Back squat 3 Reps
2. Back squat 2 Reps
3. Back squat 2 Reps
4. Back squat 2 Reps
5. Back squat 1 Reps
6. Back squat 1 Reps
7. Back squat 1 Reps
8. Back squat 1 Reps
9. Back squat 1 Reps

Go as heavy as possible.

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

135, 155, 165 weight

1RM Power Clean – TEST

5x
65-85

3x
95-115

2x
135-145

1x
155-160

Warmup
3 rounds
5 strict pull-ups
5 rolling get-ups
5 box jumps
3 wall walks

blue band. 24", 24", 29"

WOD
Tabata
Muscle up
Reverse DB Lunge (50/35)
MedBall sit-up (20/14)
Box jump (24/20)

Burpee pull-up, RX weight. 2, 7, 7, 8

5 Rounds of:
A1. Squat Clean 1,1 rest 10s between
Rest 30s
A2. AMRAP Ring Dips in 60s
Rest 3:00

B. 7 min AMRAP of CTB pullups
Complete unbroken sets of 4,3,2,1 (Go back to 4 after you complete 1)
Then:
3 Rounds @ 80-90% (work on pacing)
400m row
15 Good mornings, 45lb
10 T2B
10 Burpees
10 Box jumps
(Start at a different movement each round)

A1. 155-205-225-245-255
A2. 30-30-30-28-28
B. 7 sets 4:00-3:30-3:32

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
3 Pole Vault Plant Drills (10 reps each)
About 30 Pole Vault Jumps (8-step - no bend, bend)
One Fosbury Flop High Jump
2x20 Weighted Back Extensions (10kg)
2x20 Weighted Anchored Situps (5kg)
3x10 High Jump Gymnastics Drill
Some Jumping Rope + Static Stretching (Cooldown)

In the begining of I did rounds of:
3 Strict Press, 3 Push Press, 3 Split Push Jerk
10 Medium High Box Jumps
10 strict pullups
I did that for 75 lbs, 95, 115 lbs
Then when it started to get a little heavy on the press, I went to sets of:
5 Split Jerk
6 High Box Jumps
10 strict pullups
135, 145, 155 lbs

I then did 8 rounds of:
30 seconds on and 15 seconds rest of DU.. i was doing about 40 - 50 DUs per set, usually maybe 45 reps avg.

Good WOD.
I only used wrist wraps on the 155 lbs Push Jerks

7min Amrap:
3-6-9-12-15…
Thrusters 95/65
C2B Pull Ups

Progessive

95, 135, 165, 185, 205