-Buy In-
Skill: Clean & Jerk
10 min to work on complex of:
1 HPC + 1 clean + 1 jerk
Kept it light at 185

WOD
As Many Rounds as Possible in 9 Minutes:
8 Hang Power Clean (165/115)
15 Toes to Bar
3 Rds + 9 reps RX'd

-Cash Out-
25 Unbroken GHD Situps
50m farmer walk with 65# DB & fat grips

20 minutes treadmill/ 3 minutes incline walking Level 15, 3.0 pace, 2 minutes running, 7.5 pace

SUPERSET:
Snatch High Pull 5x5
Banded Reverse Crunch 5x20
Decline Sit Ups 5x20

SUPERSET:
Snatch Grip RDL 4x6
Renegade Rows 4x20 (10pulls each side)

SUPERSET:
Wide Grip Lateral Pulldown 3x20
Diamond Pushups 3x10

Conditioning 5RNFT
2 Wide Grip Strict Pullups
2 Strict Chin Ups
2 Shoulder Width Strict Pullups
2 Supinated Grip Strict Pullups
Run 200m

Run 1 mile

40 Thrusters @ 55lbs
3 Burpees at the top of every minute

(I ended up doing burpees 3x.... broke the Thrusters into sets of 10 and then one final set of 15 then 5)

Run 1 mile

I AM GASED.

Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 155#

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 185#

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″
20 TTB
20 Burpee Over-the-Box Jumps 20″
20 Row for Calories
20 Burpee Over-the-Box Jumps 20″
20 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

“Moore”

1 Rope climb
Run 400m
Max Handstand push ups (MOD: 1 Abmat)

20min AMRAP

Score is # of HSPU

Rope climbs were tricky with my hand still healing. I wrapped it and put on a glove which was great on the descent, but made the climb up a little harder. For the HSPU, I need to remember to keep my head further from the wall and always look straight ahead (not at my hands!) to protect my neck.

27, i think?

-Buy In-
Strength: Back Squat
1x5 @ 240
1x5 @ 275
1x2 @ 295
1x3 @ 310
1x1 @ 345

Front Squat
1x5 @ 195
1x5 @ 225
1x4 @ 240
1x4 @ 255

WOD

3 Rounds for Time:
40 Double Unders
30 Wall Ball 20/14
20 Box Jumps 24/20″

12:37 w/ 25# wall ball

-Cash Out-
Work on a Weakness
Rest 1:1 between each interval
Row 500m (1:43)
Run 400m (2:08)
Row 500m (1:48)

3x10 Dumb-bell fly @ 50#'s each hand, without setting down then do 10 reps of neutral grip press

Super set with

3x10 Chin Ups

Mixed up 1x10 each arm 50# 1 arm Snatch, with KB swings in sets of 10 and man makers with 25# dumbbells

mixed in 3x10 Pull Ups with those

Man Maker total = 30
KB Swing total = 30 or 40

End with Dumb bell hammer curls @50# mixed with 12# weighted ball taps

Then 10 parking garage hill sprints - hard on 4-7 & 9, lighter on 1-3 & 10

On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Your score is the total number of minutes it took to reach 100 thrusters.

1/2 Kalsu
On the minute:
Complete 5 burpees and perform max rep 95/135 lbs thrusters on the minute.
The goal is to complete 50 total thrusters.

Result: 13:57 - 50 thrusters @ 95#
total for 30:00 minutes - 74 thrusters @ 95#

“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar.
Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Penalty for dropping the bar between the 7 reps will be 5 burpee box jumps onto 30" box. Perform these at the end of the entire workout.

No dropping of the bar. sets were 95/105/115/125/145

1000m Row (easy) to warm up
SMR/Foam Roll on hips, IT band, and hamstrings. Lacrosse Ball on glutes. Super tight.

10 minute tempo warmup
15 Wall Ball even minute
15 Med Ball Clean odd minute
(10 lb ball)

Broomstick stretch
Broomstick Snatch drills

EMOM Snatch- focus on form, add weight when can, I began with 55lbs ended with 85lbs
3-3-3-3-3-3-3-3

EMOM Hang Squat Clean, add 1 rep pre round until overlap @ 75lbs
5-6-7-8-9-10-11-12-13-14-15-16 (overlapped at 16 finished round)

METCON, 5RFT
1 Hand over Hand rope tire drag
10 tire flips
200m run