WARM UP
A. MOBILITY
- Foam Roll: TFL/IT-Band
- Ball: Thoracic
- Box: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2. WOD
15-12-9 reps for time of:
- Thrusters (135/95#)
- Weighted Pull-ups (45#)

Note: Since my knee was banged up last week, I wanted to go slow and make sure the reps were perfect. I really want to focus on my form. I did a pretty good job, but some of the thrusters were sloppy joe. I tried out the new knee sleeves and I immediately love them. They really feel good on my knees while lifting. So... focus on form, not the scoreboard. I need to get my form DOWN. SOLID! I don't want injuries to creep up on me.

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

A couple of the shoulder presses turned into push presses... Next time consider scaling down a little for better form.

3 rounds

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

L- sit skill work

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

Power Snatch OTM for 15:00 (5-4-3-2-1)x 3 -add weight each set Ex: Minute 1: 5 Power Snatch @65#, minute 2: 4 Power Snatch @75#, minute 3: 3 Power Snatch @85#... Use the same weights for the designated reps all 3 rounds
Lifted 95, 105, 115 max

Then,
"Strict Pull-Up Nicole" AMRAP 20:00 400m run Max rep strict pull-ups *Post pull-ups per round
Round 1 (9)
Round 2 (6)
Round 3 (5)
Round 4 (5)
Round 5 (5)
Round 6 (5)
Round 7 (5)

Warm-up: skill deadlift

Take 15 minutes to pull a 1 rep max deadlift

WOD

For time:

295/205lbs Dead lift, 30 reps

50 Box jumps, 30/24″

30 Hand stand push-ups

After bash: Hip mobility (bands and Lacrosse balls)

My deadlift has degraded into misery. I can barely do 300 lbs. :( I worked out with 225 lbs. , which felt fine.

For time,

30 Burpees/15 Cleans 155/105 (MOD: 70#)
24 Burpees/12 Cleans
18 Burpees/9 Cleans
12 Burpees/6 Cleans
6 Burpees/3 Cleans

We did Jorge last week, which was the same as this, only this one had burpees instead of abmats, which was WAY more exhausting! I did 70# for that one so kept the same weight for this one. Kept a fast, steady pace with the burpees - no breaks. Pretty much did the cleans in 1's after the first set. Again, the weight felt fine for the clean and I felt good catching it in the squat, but my hip and knee still cave coming up from the squat so I'm still hesitant to go heavier. I was pretty surprised my time was so fast, so overall I'm very happy with this one!

15:35

5 Reps EMOM (8 Min.) Strict OH Press @ 70% 1RM (#160,160,155,140,140,140,135,135) *#145 should have been my starting weight with EMOM. 3 min rest between sets is a lot different!

then

3 Reps EMOM (15 Min.) of the most difficult of the following that you can complete in the minute. Once you can't complete all 3 in the minute drop to the next easier option.

Ring MU - 3 (round 1)
Bar MU - 21 (rounds 2-6,8,10) ripped after round 10...
C2B - 21 (rounds 7,9,11-15)

Strength

Clean 3rm

3×3 @ 90% of 3rm

Wod

10 Rounds

10 Ground to Overhead with 45/35 Plate

5 Toes to Bar

Strength

Snatch 2-2-2-2-2-2-2-2

43-48-53-58-63-68-73-78(1)

Wod

12 Power Cleans 185/125

21 Hand Release Push Ups

9 Power Cleans

18 Hand Release Push Ups

6 Power Cleans

15 Hand Release Push Ups

3 Power Cleans

12 Hand Release Push Ups

15 minute cap

Cash Out: Accumulate 30 Chin ups, using a scaling (whether banded or weighted) that is difficult for a set of 6-8