Back Squat 3 x 5 reps
185-185-205

Bench Press 3 x 5 reps
165-165-165

Deadlift 1 x 5 reps
185

Assisted Pull-ups
8-8 reps

Extra:
Dumbbell chest press
50 x 12; 60 x 8; 60 x 10

21-15-9 reps of:

Cleans (95 lbs)
Burpees
Split Jerk (95 lbs)

Mobility

Warm Up WOD
2x
20 Wall ball
15 Plate Jumps (3 plates)
10 Knees to chest

WOD
Snatches

CORE
Hollows
Knees 2 Elbows
Bridges
High Plank -knee to chest

3rds

200m run
1min rest
1min negative ring dips 12, 12, 12
1min rest
1min abmat situps 38, 36, 36
1min rest
1min power cleans 65lbs 12, 14, 14

200 meter run
1 min +left over from the run off
1 min of ring dips 7, 8, 9
1 min off
1 min of ABMAT 36, 38, 38
1 min off
1 minute of power cleans (95) 18, 18, 19

Benchmark

Deadlift:
-5 @ 75% of 1RM
-5 @ 80% of 1RM
-5+ @ 85% of 1RM

Metcon: "Treadmill Tabata"
20:10 x 8
Set treadmill at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

Deadlift: 260(5), 275(5), 295(4)- grip failed, everything else felt good
Tabata: completed all 8 rounds at 8:00 pace

PreWOD:
Deadlifts (add #10 to 1RM)
5 @ 75% - 195#
5 @ 80% - 215#
5 @ 85% - 225#

WOD - 15 min cap
Reverse Ladder
10-9-8-7-6-5-4-3-2-1

BW Sumo deadlifts - did 165#
Knees to elbows
Burpees
Did 49 SDL
45 k2e and burpees

3 Power Cleans @ 155lbs on minute for 7 minutes

then

Front Squat
2-2-2-2-2

5x 135
2x 165
2x 165
2x 175
2x 185
2x 195

then 15 minutes of butterfly practice

Strength: 12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps (30″/24″)
3 Hang Squat Snatches @ 80%
6 Box Jumps (30″/24″)
200m Run

*Post times.

Erin S- 70- 14:57 (20′/55)