Clean and Jerk

1-1-1-1-1-1-1

135-155-185-195-205-215(f)-215-225(f)-225(f)

Limitation continues to be shoulder to overhead. Cleaning 225 relatively easily, just cant float it.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Bar dips

10:38

Getting better at the speedy cleans. Still need metcon work tho, had to break the sets up too much. Slowed me down.

4RFT
3 position snatch (75)
400 m run

65# - pretty easy. Could've probably done 70#. Ran at 7:30-8 min/mile pace

front squats
5 sets of 10

65-75-80-85-90

1 rep max: 155

Stoplight Run
30 95lbs Thrusters 10 Burpee Pull-ups
Legion Run
20 95lbs Thrusters 20 Burpee Pull-ups
Lantern Run
10 95lbs Thrusters 30 Burpee Pull-ups

Skill
3x8 Strict Weighted Ring Pullups + 8 Strict Weighted Ring Dips 10kg (60s rest)
Power Snatch - 70kg PR
Power C&J - 80kg
Power Clean - 100kg PR
5x80m Sprints (about 90s rest)
3x10 Weighted V-ups 3kg (60s rest)

Strength
3-3-3-3-1 Back Squats
(80kg - 90kg - 100kg - 110kg - 120kg)

As Many Reps as Possible in 10 Minutes:
3 Handstand Push-ups
3 Clean and Jerks 95/135#
6 Handstand Push-ups
6 Clean and Jerks 95/135#
9 Handstand Push-ups
9 Clean and Jerks 95/135#
12 Handstand Push-ups
12 Clean and Jerks 95/135#
15 Handstand Push-ups
15 Clean and Jerks 95/135#
18 Handstand Push-ups
18 Clean and Jerks 95/135#
21 Handstand Push-ups
21 Clean and Jerks 95/135#

Result: 56, stink bugs

15 minutes incline walk (at minutes 5, 10, and 15 I did 25 Pushups, 25 Squats, 25 Flutter Kicks)

Foam rolled glutes/hips/hamstrings (super tight and really exhausted today)

Back Squat Medley
10x @ 30% 1RM
10x @ 50% 1RM
10x @ 60% 1RM
10x @ 70% 1RM
Scale back down to 60% 1RM for AMRAP (I got 12, with two breaks. I did not come out from under the bar, I forced myself to rest in the weight)
Rested as needed between sets

3 rounds:
25x GoodMorning
25x GHD

4x15 Decline Bench Sit Ups

3 Rounds for time FBG Style
1 min rest between rounds

Row for calories
Pushup
Lunge Steps
Pullup
TTB

Round 1 - 126
Round 2 - 110
Round 3 - 106

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD during my lunch hour today:
On the minute, for 10 minutes:
3 Front Squats + 20 DUs
I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:
30-20-10 of:
Hang power snatch 75 lbs
Jumping Pullups
Push Press 75 lbs
Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00
I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.