AM
Weightlifting
3x3 Snatches (40kg)
3x1 Power Clean + 1 Push Press + 1 Clean + 1 Power Jerk (40kg, 50kg, 60kg)
3x5 Glute Bridges (50kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
5-3-3-1 Wide-Grip Weighted Pullups (BW - 10kg - 20kg - 30kg)
Left Arm Isolation Work (5kg plate)
Half Tabata Hollow Rocks

PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
12x6 Hurdle Drills at 0.78m (step-overs on each sidex3, side step-overs on each sidex3)
4x80m Bounds for Height Build-ups on Grass
4x80m Relaxed Strides on Grass
Static Stretching (Cooldown)

Strength

3 x 15 barbell curls
1 burnout set
1x 50 Hammer Curls (each arm)
1x100 DB Bench
1x100 Tricep Pushdown
3x15 Side Raises
1 Burnout Set

Conditioning

ME Pull Ups

Then

Elizabeth for Time

21 - 15 - 9
Power Clean
Ring Dips

A. HBBS @ 30X1; build to a moderately tough double in 10 min
(SCORE: 375)

rest 3 min

10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups (subbed real MUs)
3 BJ's - 32-40" - step down
(SCORE: 2 + all 6 TGUs)

rest 5 min

15,12,9,6 @ 100%:
PP - 135#/85#
CTB chin ups
(SCORE: 5:48...PP was definitely limiting factor)

Notes:
- ass to grass as weight goes up on squat
- constant movement for grinding piece
- all out for last circuit, report in on limiter for power

a) SP wk1: 8,6×77#
b) E2MOM WOD:
4 stomach to bar pull ups
4 PCx135#
7 burpees: 1:44, 1:32, 1:27, 1:22
c) 2k row: 7:56.8
d) hi-hang clean + PUSH jerk = 125#
note: I need protein…I’m still out of my ‘spinach’ and it’s killing me!

A. tall clean - 5 sets of 2; rest 1 min (SCORE: 135, 2x185, 2x205)
B. hang squat clean - build to a tough triple in 10 min - mid thigh pause (SCORE:245)
C. heavy 1 arm db torso row @ 20X0; 4-5/arm x 3 sets; rest 1 min b/t arms (SCORE: 75)
+
Row 200 m @ 80% (255 Watts)
Row 200 m @ 85% (320 Watts)
Row 200 m @ 90% (332 Watts)
Row 400 m @ 50% (143 Watts)
Row 200 m @ 90% (332 Watts)
Row 200 m @ 85% (258 Watts)
Row 200 m @ 80% (189 Watts)

Notes:
- work on speed under bar, not load for tall cleans
- do not drop bar to ground on HSC - reset at thigh
- elbow high, use rotation to move weight, use lats and retractors
- show pace change ability on rows - record metrics for variation in %

Warm Up

200m Run/250m Row
1min Samson Stretch (30sec R/L)
1min Squat Hold
200m Run/ 250 Row
20 Air Squat
20 HR Push Up
200m/ 250m Row
20 Jumping Jacks
20 Mountain Climbers

Mobility

Front Rack MOB
Bilateral Shoulder Flexion

Skill

Muscle Up

WOD

3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#) (70 Lbs)
10 Plyo Push Up

12-9-6-3
Bar Facing Burpees
Overhead Squats (135#/95#)

I used 85# for OHS... it took me 7min 17sec

Strength

3 x 5 Front Squat (Heavier than last week)
3 x 5 Strict Press (Heavier than last week)
1 x 20 Snatch Grip Deadlift from Blocks (Heavier than last week)

Conditioning

"Death By" Burpees and KB Swings

AM
Weightlifting
5x2 Snatch (40kgx3, 50kgx2)
3x1 Power Clean + 5 Front Squats (70kg - 75kg - 80kg)
3x5 Deficit Snatch-Grip Deadlifts (70kg)
3x3 KB Shoulder Press (24kg)
3x10 KB Russian Twists (24kg)
60 seconds Left-Side Plank Hold
Left Arm Isolation Work (5kg plate)

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Relaxed Strides
3x20 Pushups
Static Stretching (Cooldown)

Strength
Squat 3rm, then perform 3×3 @ 90% of 3rm - 120lbs
Push Press 2rm - 80lbs

Wod
5 Rounds

15 Seconds Max Effort Burpees
Rest 45 Seconds
15 Seconds Max Unbroken Wall Balls
Rest 45 Seconds

Score is lowest number for burpees and lowest number wall balls

Burpees - 5 Wall Balls - 7