WARM UP
2 x 500m Row (Sub 3min. heat)
Rest 45sec. between heats. Make the second one slightly faster than the first.

10 min Rest/Stretch
EX: Good mornings w/PVC and a few w/45lb bar - NOT TOO MANY! GHD back extensions.. Do not ignore your hamstrings and your gluteus!

STRENGTH
Deadlift 2x2x2x2x2x2x2
Get your back WARM! Do 5 T&G @95 and 5 T&G @135. Start first set @155.
EX:155-185-205-225--255--275-285-290... Don't be afraid of 300 if your feeling good. Don't get discouraged shoot for at least 285lb (or your body weight and a half = 240).

METCON
Just kidding! Chill and drink your protein. Tomorrow is a REST day!

Last open workout.

Post scores to official workout

Hang Cleans + OH Squat:
- 2 rounds of each
- 5 x 20kg + 5 x 20kg, 5 x 30kg + 5 x 30kg, 5 x 40kg + 5 x 40kg, 5 x 50kg + 5 x 50kg

Hang Clean:
- 5 x 60kg, 5 x 60kg, 5 x 70kg, 2 x 80kg

Ezi-Bar Curl (lying face down on incline bench) + Incline Dumbbell Hammer Curl + Inclince Tricep Ezi-Bar Press:
- 7 x 20kg + 7 x 14kg (each dumbbell) + 7 x 20kg
- 7 x 30kg + 7 x 14kg + 7 x 22.5kg
- 3 x 35kg, 4 x 25kg + 7 x 14kg + 7 x 25kg

Barbell Curl + Plate Hammer Curl + Dumbbell Tricep Kick Back:
- 7 x 30kg + 10 x 20kg + 7 x 12kg (each arm)
- 7 x 40kg + 10 x 20kg + 7 x 12kg
- 7 x 30kg + 10 x 20kg + 7 x 12kg

3 Sets - Not for Time
5 Single Leg Kettlebell Deadlift
10 Side Plank Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate

i took @gobosoxx advice and dropped in my 75 burpees within the wod for today.

15 Clean and Jerks 95#
25 Burpees
15 Thrusters 95#
25 Burpees
15 Power Snatch 95#
25 Burpees

didnt officially time time it but the video ends around 14 mins. my burpee mat blew away, my ipod was on repeat and i didnt feel like hearing the same song through the wod so i changed it. this was my first wod in over 3 weeks that included a barbell movement and it started to suck real quick! Jeremy did 25 reps on each movement and I chose to drop down to 15 at a heavier load. still sucked!

Strength: 3x3 Back squat (80%, 85%, 90% of 1RM)
115, 125, 135 (got 4, had to bail on the 5th) (was suppose to do 130 on the last one, but... I just went for it)
:
5 RFT
9 push-ups hand release
15 KB swings (35#)
21 II unders (subbed 10 broad jumps- SUCKED!)

Bench press
4-4-3-3-2

5 sets of 3 min:
Run 400m
AMRAP burpees to 1ft target with time remaining
Rest 90 seconds
Score is total number of burpees performed

Felt good to be back after being out 3 weeks with mono

After the Level 1 class this weekend, I debated whether or not to go to Oly class tonight but ultimately decided that having driven 350+ miles right after class ended and then sitting at a desk all day that it'd be good to get out and move. It was!

Snatches:
Blocks Snatch
5 single reps, heavy
[95 lbs, 105 lbs, 105 lbs, 105 lbs, 105 lbs]

Hang Snatch
7 single reps, moderately heavy
[105 lbs, 105 lbs, 105 lbs, 105 lbs, 75 lbs, 75 lbs, 75 lbs]

form went poorly, so I dropped the weight to get the mechanics right.

Spit Jerk from behind Neck
7 reps at a medium weight
[75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs]

Squats:
Low and High Bar Back Squats (mixed)
~20 reps @ 135 lbs

** Jerks, squats, Broad Jumps and accessory.**

8x1 split jerk form rack or blocks.
85-105% max. (voit tehdä esim pyramidina)

Back squat 6x2

10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

3 rds:

5+5 turkish get up
5+5 käsipainosoutua punnerrusasennossa. hidas, kontrolloitu liike, pyri pitämään lantio stabiilina, ettei se lähtisi kiertymään liikkeen mukana

Mark your split jerk weights here 👇🏻