Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

5-3-4-3-3(+cleans)

Finally got out on the field for some SAQ training today too. Agility ladder waves, high hurdles, ball toss shuffle, jump rope, band walks, good shit. If you follow me and live near Stanford U. come by the track at 6:30p on Wednesdays and join our group!

Squat 5x5
100.120.145.170.195
Bench 5x5
45.55.75.85.95
Bent Row 5x5
45.55.75.85.95

Sprint Intervals:

12x100m (run 100m then walk 100m) all reps run between 14 and 15 seconds
3x60m - avg time approx 8.2 - slow times - felt a slight pain in my left hip. stopped after 3 and couldn't push the effort)

AMRAP 5 rds 3mins on, 1 off of:

3 Power Cleans 135#
6 pushups
9 squats

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

Clean and Jerk PR

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

3 power clean at 135 lb
6 pushups
9 squats

AMRAP for 3 minutes rest for 1 minute
Repeat for 5 rounds

5 rd
4+3 clean
4
4
4

381

Deadlift
5-5-5-5-5

225
245
265
285
305x3 fail

Warm up:
Run 400m
Stretch
Tabata Double Unders (8 rounds: 20sec on/10 sec rest): 183

For Reps:
5 Rounds
Max reps Deadlifts @ 225#
Max reps Muscle ups
3:00 rest in-between each round

1: 15/4
2: 20/1
3: 16/1
4: 20/1
5: 16/1