Thrusters

3-3-3-3-3-3-3

135-145-155-165-175-185-185

Should have kept going up. I'm babying my back still, but these felt good!

You suck!

Strength:
Squats
5-5-5-5
145 LBs (60% of one-rep max)

MetCon(ish):
500 Double Unders (not for time)

I am awful at DUs ... and, yes, I will be working on them a ton this month. Mumbles Groans

Another 1 hour lifting session with Caleb Ward.

Snatch - hit a new PR of 160# tonight!!!! Quite excited about this. :)

Clean - hit a new PR of 220#, very excited as I failed to even do 205 last time.

Double PR, can't beat that!!!

For Time: 30 Clean & Jerk (135/95)

60 x 40kg Man Power Mick's

3 rounds of:
2 min run at 16km/h
Max 10kg plate situps

100m run
15 handstand push-up
200m run
25 push press @ 65#
400m run
25 Sumo deadlift high pull @ 65#
800m run
30 Overhead walking lunges @ 35#
400m run
25 Sumo deadlift high pull @ 65#
200m run
25 push press @ 65#
100m run
15 Handstand push-up

================================

Awesome workout- kicked my butt as it was the first time I tried three doubles in one week. I could have done heavier weight under different circumstances, but not tonight. Lovin this endurance stuff- TOUGH!

For Time: 30 Clean & Jerk (135/95)

not sure about my exact time. 4:41 or something like that, have to update this tomorrow

3 rounds for time:

20 Thrusters (65))
50 DU's (100 singles)
20 HR pushups.
Did single jump ropes.

100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.

21-15-9
Thrusters, Burpees

Level 1 CF Cert