5 X 3 Back Squat

---

WOD: Every 30 Seconds for 10 minutes
-1 Power Clean (225,135)
-1 Hang Clean
-1 Jerk

---

Post WOD:
-40 GHB
-40 T2B
-80 Sit Up

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s)
15 x squats
7 x Pullups

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

5 x 60
5 x 75
3 x 85
5 x 95
5 x 115
5 + 125 (12)

1000 jump rope
100 hand release pushups
200 abmat situps

The jump rope was all at once, the pushups and situps were interveled...

7 Rounds Untimed

5 Skin the Cats
5 Handstand Push-ups
Met-Con

30-20-10 (For Time)

KB Swings (53/35) 35#
Lunges
3:35

Overall I learned that I’m FREAKISHLY flexible. I find skin the cats and other mobility movements pretty easy but I do need to work on my core strength to develop my form.

This was the best I’ve ever done in a Met-con. The target time was 3:30 and overall the workout felt pretty good.

60m Sprint Intervals - on track - rolling - 10x60m - 8.43, 8.03, 7.91, 7.97, 7.81, 7.92, 8.00, 8.16, 8.23, 8.12

5 x 5

5 Rnds - 10 GHDs, 30 DUBs
DL - 5x185, 5x225, 5x275, 5x315, 5x365, 5x405
EMOM - Pwr Clns - 175lbs - 1,2,3,4,5,6, 7(4)
- Pwr Clns - 155lbs - 1,2,3,4,5,6,7

AMRAP 14
3 Muscle Ups
5 Russian KBS each arm 70#
20 Sec plank
200m run
(5 pull ups + 5 ring dips)

“Fat Elizabeth”

15-12-9 of:

Power Cleans 185/120#
Weighted Ring Dips 30/20#

For time.