Strength- Dynamic Deadlift
1) Deadlift- 12×1 @40% bar weight + ~30% band tension
70 Bar + Purple
2a) Pause Front Squat- 4×6 @ 70
2b) S/L KB DL- 3×8 (e/s) @ 26

Met-Con
6 Hang Cleans (135/93) @ 65
10 HR Push-Ups
-10min AMRAP-

5 Rounds + 5 Reps

AMRAP 5 (85%)
3 MU
16 walking lunges with sand bag
3rds+some lunges. finished up the 4th. mu ub.
rd1:1:07
rd2:1:23
rd3:1:33
rd4:1:15

rest 5 min (rested 3:30)

AMRAP 5 (90%)
10 TTB
20 wall ball
3rds+10ttb. finished up 4th rd. wb ub. TTB ub/7-3/5-5/5-3-2
rd1:1:10
rd2:1:29
rd3:1:36
rd4:1:27

rest 5 min

AMRAP 5 (95%)
8 burpee box jump over side
12 single arm dumbbell snatch (75#)
-2rds+8 bbj. finished up the 3rd rd.
rd1:1:37
rd2:2:23
rd3:2:17

Strength:

1 RM Jerk from Rack
205#

Conditioning:

Working up in weight, do 6 Rounds of:

1. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH PRESS
2. High–Hang Clean, Low–Hang Clean & Full Clean... PUSH JERK
3. High–Hang Clean, Low–Hang Clean & Full Clean... SPLIT JERK

1 Round is the full combo of the total multi–complex (9 Cleans & 3 Jerks), without dropping the bar!
117.25#

Gymnastic:

2 X 20 Pull–ups (Substitute for Ring Rows) – have to be full sets without breaking
2 X 10 V–Ups

Track & Field
4 Laps of the Infield + Dynamic Stretching
Pole Vault Sprinting Drills (2x20-30m, high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
Pole Vault Plant Drills
Pole Vault Takeoffs (6-steps)
20xShotput Throws with 7.26kg (5-standing, 5-standing with foot change, 5-side full throws, 5-glide, glide:8.20m)
4x80m Fast Runs on Grass (40m walk as rest)
Pole Vault Gymnastics
Some Jumping Rope + Static Stretching

Press to Heavy - 155 x 5, 155x2, Push Press to heavy - 185, couldn't PP 205
Front Squat - to heavy - missed 275 or 295
SLDL - work to heavy - 3x3 @ 275
5x5 Supinated Pull-Ups + Dips

Strength- Max Effort Squat
1) Back Squat- 1.1.1
Warm up: 75, 95, 115, 125
Work: 145, 155, 165

2a) Bulgarian Split Squat- 3×6 (e/s) @ 26 each hand
2b) Plank Hold- 3x90sec

Met-Con
”Cody”
7 Pull-Ups (blue)
21 Double Unders - 6 double unders in a row!
-10min AMRAP-

6 Rounds + 5 Reps

Pre:
5X3 Front Squat...off the ground- worked up to 125#

WOD: Happy Birthday Tim Summey

3 rounds for time:
--4 Deficit HSPU (strict press mod)
-14 Hang Squat Cleans (#115/75)
-82 Double Unders

Post:
2 X 1 minute weighted planks

10 min AMRAP @ 80-90%
- 12 KB snatches (53/35)
- 10 no push up burpee box jumps (20/16”)
- 400 m run
SCORE: 3 + 2 BJ

rest 5 min

10 min AMRAP@ 80-90%
- 12 KB swings (53/35)
- 20 double unders
- 400 m run
SCORE: 3 + 225m

rest 5 min

10 min Row or AD @ 80-90%
SCORE: 2307m

Power Clean - 70% x 3 x 5
Used 73# bar

Power Jerk - 60% (of split jerk) x 3 x 5
Used 73# bar

Overhead Squat - 70% x 3 x 5
Used 53# bar

+

20 Double Under (did 40 singles)
10 Pushups
5 rounds
Finished in about 4:45

Track & Field
4 Laps of the Infield + Dynamic Stretching
Some Pole Vault Gymnastics
Hurdle Drills at 0.76m (3x each leg)
6x80m Strides on Grass
2xLong Jump Approaches (15-step)
4xLong Jump Takeoffs (no landing)
2xLong Jump Takeoffs (full jump)
Javelin Throws (standing, 3-step, full-approach)
1x660m Run & 1x330m Run (1500m pace, about 3mins rest)
1 Lap of the Infield + Static Stretching