Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups - MOD Knees

10 Pull ups - MOD Jump

Rest 5 mins

100 Slam balls - 20lbx

Gauge: 5:51
Slam Balls: 5:11

Really pushed myself to get a PR but want to get to a place where I can do the 40 squats unbroken. My quads BURNED like no other this time. Beat my slam ball PR by 2 minutes!!

Strength:
Load barbell up with your bodyweight (e.g. for Dale - 195)
5 - Deadlift
4 - Hang Power Clean
3 - Push Press
2 - Front Squat
3 Rounds - if you cannot do your bodyweight choose a challenging weight. The goal is to not set the barbell down. Rest as much as needed between rounds

Finisher:
Prowler/Butcher Relays
5-7 assigned to a sled. You will go up and back X 2, then next person, etc...repeat for 5 rounds

A1. deadlift @ 32x0 tempo 5reps x 5 sets

A2. close grip bench press @ 30x1; 5, 5, 3, 10, 10 reps 5 total sets

225/185 225/185 225/225 225/155 275/155

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Doing the 30 snatches with no bumpers was awkward. Stopped at 10 and 15 for quick rests to not burn out. I did the 75# with a rest at 10 and then every 5 due to my breathing and fatigue was setting in. Finished those rounds at 6:03. For the 100# I was going for a PR in my snatch (previously 95#) and failed on the first and fourth rep.

SO FREAKING HAPPY!! During the second round, I thought to myself that this was definitely my kind of workout. Never thought I'd love snatching so much!

PS. Photo is of my snatch attire :)

Push Up Complex

Seated Dumbell Press (touch dumbells at bottom and top, strict and slow):
- 20kg x 5, 24kg x 5, 28kg x 4, 32kg x 1

Barbell Front Raise (strict and slow) + Shoulder Touches:
- 20kg x 7 + 100 Shoulder Touches
- 20kg x 7 + 80 Shoulder Touches
- 20kg x 7 + 60 Shoulder Touches
- 20kg x 7 + 40 Shoulder Touches
- 20kg x 7 + 20 Shoulder Touches

Shrug Machine + Barbell Upright Row (strict and slow):
- 80kg x 10 + 30kg x 7
- 100kg x 9 + 40kg x 7
- 120kg x 7 + 40kg x 7

Cable Side Raise:
- 3 rounds each arm
- 5kg x 7

Shoulder Press (strict), Push Press, Split Jerk (barbell can't from rack position until done):
- 40kg x 3,3,3
- 50kg x 3,3,3
- 50kg x 3,3,3

Hang Squat Clean and Jerk (can't let barbell lower below knees until done):
- 3 rounds
- 40kg x 5

OH Squat + Hang Squat Clean and Jerk (can't let bar go lower than rack position):
- 40kg x 5,5

100 Shoulder Touches

1min Paleo Chair Hold

20 Lateral Burpees over Barbell (clap at top) for time - 65secs

10min, on the min every min:
- 9 x 20kg barbell on back lunges (each leg)
- last min = max reps - 30

12min Chipper - Hang Snatches (walk to pick up weights between every change):
- 10kg x 20
- 15kg x 20
- 20kg x 20
- 25kg x 20
- 30kg x 20
- 35kg x 20
- 40kg x 20 (only got up to 13 reps)

100 x 10kg Russian Twist with Feet in air, plate must touch ground past hip
30 x 10kg Plate Sit Ups

50 air squats

3 Rounds for time
500m Row
12 BW Deadlifts: 288 (I did 185)
21 Box Jumps: 24in (20in box for me)

This was part 2 of the benchmarks for our paleo challenge. 30 days ago my time was 22:25.
I'm stupid excited about the improvement.

WEDNESDAY 120229

For time:
25 Handstand push-ups (modified, feet on 30" box)
50 Toes-to-bar (Rx'd !!!!!!!)
Run 800 meters (Rx'd)
75 pound Push press, 75 reps (Rx'd)
150 Double-unders (Rx'd !!!!!!!)

26:48

WOW to everyone who went sub 15.

4 rounds of:
4 Pull-ups
5 KBS (70,45)
45 Double Unders
4 Pull-ups
5 KBS (70,45)
45 Double Unders
Complete the 4 rounds, then hold a Handstand hold for 45 secs to stop the time. If you cannot hold for the whole 45 secs break it up, but it must equal 45 secs of total hold time.