On the :30 for 3 minutes (6 rounds)
using 80% 1 RM of max Power Clean
I used 155 lbs even though I don't think I've ever power cleaned 194 lbs
It was a good weight and my form was pretty solid for all moves
It was a little heavy, but not too bad and my form was good where I could really focus on technique and speed.
I stretched and warmed up for about 20 minutes and stretched for about 5 minutes Post WOD.
I did this during my lunch hour at Mid City Gym
I did not get much sleep at all last night... I have to stop watching late night movies.

Clean technique - no max this week

WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (35lb)
1 wall walk up (Modified)

6 Rounds 1 Stone

Strength:
3-4 rounds of
3RM Front squat (hice 70kg 70kg 80kg)
3RM weighted strict pull-up (hice 10kg 20kg)
WOD:
team of 2 AMRAP 12:
10 front squat 50kg (hice con 45kg)
10 kb swing 24 kg
10 Pull-up
hicimos 10 rondas + 20 reps

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

Did 5 rounds

Skill: Jerk

WOD:

3 rounds for time

10 reverse woodchopper
10 pull ups (1 round pull up no assist)
10 burpees

WOD:
15-12-9-6-3
Squat Cleans 95 lbs
Bar facing burpees

30 OH Lunges
15 KB Swings
10 Box Jumps
10 Explosive Push ups
1 minute Ring Plank

6 rounds

10 Plank to side plank with 20#
10 chin-ups
10 TRX Tricep ext
10 T2B

7 ROUNDS

3 X Max Effort Pull-ups
18-13-8

Sled Pulls
90# 60m
90# 60m
135# 60m
135# 60m
45# 120m

Long Run