Strength:
18 x power snatches @ 138#
6 x Split Jerk @ 135# 6 x Split Jerk @ 185#

WOD
21-15-9
Deadlifts @ 225#
Box Jumps @ 28"

20 Min AMRAP

10 burpee pull ups
225m run
15 concrete bench jumps
225m run
20 flutter kicks (3 count)
225m run
25 air squats

3 sets of partner carry/sprints. (sprint to your partner aprox. 10m, squat, double leg pick them up with gable grip, turn around and carry your partner 10m quickly and safely. Sprint back to start position, switch partner and so on.....)

Split Jerk 1-1-1-1-1 (75-85-95-105-115-3 fails at 125)

Then,

“Jackie”

1000m row (my rower had a bad battery, so I used Elizabeth's time)
50 Thrusters 45#
30 Pull ups (ring rows. I tried using a band, but my arms were shot from the split jerks and thrusters)

13:36 (Not happy)

Note: Need to get under the bar quicker on the split jerk. 35# PR

Split Jerk 1-1-1-1-1 (60-80- 90 fail -back to 80 - 85-90-95) 15# PR

Then,

“Jackie”

1000m row
50 Thrusters (MOD: 35#)
30 Pull ups (MOD: green band)

Split Jerk should probably be much higher (Burt said to aim for 60% over shoulder press - so 115-ish),. Failed at 90, so dropped down to focus on form and worked back up to it. I ended up getting to 95# (15# PR), so I'm happy with the progress. I probably could've gone a little higher but we were running short on time.

Broke Thrusters into 10's, used a green band for pullups (because I forgot to set up a purple one and was so tired I didn't care much, lol). Realized after the wod that I only did 35#, the person in the heat ahead of me had 10's on the bar. OOPS. Next time to 45# and purple band.

I.
1k row for time

II.

$in- 30 back squats @ #225

Then

--4 rounds--

60 Double Unders
15 C2B pull ups

Work Capacity: 10 rounds, every 90 seconds, perform the following…
21x double unders
7x pull ups
3x ground to overhead (95#/65#)

Time: 27:30.6

WOD 1.
Run 800m
50 x 24kg Single Arm Kettlebell Snatch

Run 800m

WOD 2.
4 rounds for time (12 minute cut off)
20 HSPU

30 TTB

WOD 2. completed 2 rounds, 20 HSPU + 18 TTB

12 minute AMRAP of:

7 Hang Power Cleans 175/115#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Modified #145

L- sit skill work

500 m row
50 Box jumps (step ups, active recovery)
50 double unders

3 rounds

4 sprints
15 step up
20 DU's
13 cal row