Warmup
8 Minute AMRAP of:

20 Plate ground to overhead (25/45)
20 Plate Squat (25/45)
At the top of every minute 3 burpees chest to plate/jump on to plate

2 rounds + 20 gto + 17 squats, Rx

Did this before with a 15# plate - yay progress! But may have gotten more rounds back then..

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Conditioning

Michael

3 RFT of:

800M Run
50 GHD Back Extension
50 Sit Ups

35:57, Rx

Ugh, this was rough. I hate running, and this was the first time I've run the 800m distance at CF. The burning sun and 90 degree weather didn't help. Stopped to walk a few times on the last two runs, even though I didn't really have to - chalk it up to laziness. Next time, won't stop on the runs. Situps were rough as well, but got up to 30 reps the first round before I started faltering, so I think they're getting better. Back extensions were rough as well. Need to keep feet flat against the plates.

Smolov 1/3
HBBS 8X4 @ 80% – rest at least 2 minutes
325#

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

10 minute fartlek to warm up
10 minutes stepmill intervals

100 OH Walking Lunges (shoulders in external rotation)

Shoulder Circuit (3x, light to warm up):
6x Muscle Snatch
8x Behind the neck press
10x Upright Row

SUPERSET:
Incline DB Chest Press 10x
6 Ways 8-10x

60 sec spidercrawls

SUPERSET:
Bradford Press 3x8
Chin Ups 3x5

60 sec spidercrawls

Hang & Swing 2x25 + 1 full ROM set

60 sec spidercrawls

SUPERSET:
Inverted Row 3x10
Banded Rear Delt 3x20

Capacity (10 rounds):
10x box jumps (cycling on and off)
30 second boat pose

Warm-up:
30/20/30- 30 air squats/20 rollouts/30 overhead squats with PVC

Then 5 rounds:
Hand Release Push-Ups: 10
AbMat: 10
Split Squat: 20

WOD:
Equipment: 6in Low Box; Dumbbells-35lbs

Low Box Jump: 50
Pull-up: 40
FSQ: 30
Burpees: 20
Thruster: 10

Baseline: Pre-SOP and box breathing, then ROM Drills.

20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 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 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

OH Squat work (up to a moderate triple)
33/58/63/68/73
King RDL 5x each leg

2 Cleans + 1 Jerk 6x1
69/68/83/83/83/83

10 Minutes
3 Power Snatch @53lbs (even minutes)
10 GHD (odd minutes)

Skill: OH Squat..I used 35lb bar. And it was bad..add to list of stuff I have to work on.
but to say something positve. I did get the arm part right, just the squat was off, even for me. Knees and shoulders really sore.
HSPU: did the Pike on the box thing Dale showed me. Still can't quite get the stay up on the wall part. ** Add to list :) **
Main: 5 Rounds
10 OH Squats ( used the 35lbs bar but did them all, no Front squats
10 pullups (used the green band, not the black heavier one)
Gate run: I know that it is not far but I did run the whole time, no walking.
I was last but I did everything and worked to do it with good form. Taking tomorrow off.

Strength/Oly.
4 Rounds (Untimed):
5 Front Squat + 1 Jerk
30 sec. L-Sit (or Max Effort)
Time to complete: 15 minutes. Each round complete 5 Front Squats, pause at the top before performing Jerk – ie can not Thruster last one. Jerk can be Push Jerk or Split Jerk. Go right into L-Sit and if you can’t hold for 30 seconds, do a single max effort. Rest as needed between rounds.
Met-Con.
3 Rounds:
10 Box Jumps (24″/20″)
20 Kettlebell Swings (1.5 pd/1 pd)
Score time, and rest exactly 3 minutes.
Met-Con.
3 Rounds:
10 Kettlebell Snatches
50 Double Unders
You can alternate arms however you wish on the Kettlebell Snatches. Kettlebell does not need to go back to the ground.

135-5:03-15:03

Smolov 1/2

HBBS 7X5 @ 75% – rest at least 2 minutes
305#

BBG

EMOM for 5 minutes: 1 Snatch @ 175#

EMOM for 5 minutes: 1 Clean & Jerk @ 225#

a- 3 x 3 Heels Down Clean Pull
b- 3 x ME Seated KB Press

3 Rounds For Time
100m Run
5 Wall Climb
10 KB Snatch (5 Each Arm)