80 min

Skill: ring MU practice for 60 min
Progressions + 15 MU

24:08
-tough! Ran Monday and this was much tougher.

15 mins to find your 1rm for Clean & Jerk

Then,

3 rounds

Run 400m

7 C & J @ 70% of the above weight

Cleaned 205 no problem, but man I'm terrible at the Jerk.

Cleans felt awesome, really enjoying Olympic lifting lately.

2 min, 1 off. 3 rds of:
1,2,3...

Push press 135#
Jump squats

3 reps on 11th rd

Barbell Complex @ 195# (9min)

Run 1 mi.

Strength:
Barbell Back Squat 3-3-3-3-3
* Homework: watch the attached video

WOD:
21-15-9
Burpees
Wall Ball (20/14)
Box Jumps (24/20)

Takakyykky 8x3@80%

Tempaus 2x3@70%, 2x3@75%

Rive + työntö 2x3@70%, 3x2@75%

4 kierrosta

2 min naruhyppyä
20 kahvakuula swinggi

15 mins to find your 1rm for Clean & Jerk - new PR 185#

Then,

3 rounds

Run 400m

7 C & J @ 70% of the above weight - Did 80% @ 145#

Did this in 11:12 or something like that

After WOD worked on cleans some more, worked on speed and depth, getting below the bar on the recieve

A) Back Squat
3×20 *Rest 3 minutes between sets

185,185,195

B) 12 Minute AMRAP
8 KB Swings (53/35)
200m Run
8 T2B (Subbed knees to chest)

6 Rounds + 6 KB Swings

Back Squat 5@65%, 5@75%, 5@85%

5@150; 5@175; 5@200

Then:

10,8,6,4,2

Front Squat 155/105lb (115 Rx+)
C2B
Box Jump 30/24″