Pre-WOD: 20X1 Back Squat (#225) - broke it up in sets of 5

WOD: For Time:
-30 Push Press (135#)

-50 Double Under
-20 Push Press (135#)
-50 Double Under
-10 Push Press (135#)
-50 Double Under

Post WOD: 50 Ring Dips (few sets as possible) - Took me 4 days

I won’t lie. I was really looking forward to tonight’s class because we were going for a new 1RM on cleans. I don’t know why but I freaking love cleans. They’re, hands down, my favorite lift.

Anyway, the body was a little tired from the 4:21 AM alarm and the 5 AM strength training class but I was pumped.

Warm Up:
All Skate (chose push ups, squats, handstand holds, pull up bar hangs)

Mobility:
Shoulders
Sit in a squat for 1 minute

Max Effort:
Power Cleans, Baby!
190 lbs (PR, +5 lbs)

MetCon:
8 minute AMRAP
10 Thrusters @ 65 lbs
90 Jump Ropes
10 Inverted Burpees (start standing, do a roll up squat, stand fully tall, go into a handstand, come down, stand tall, start effing over)

Inverted burpees are a pain in the ass and take forever.

5 X 3 Dead Lift (205)
5 X 3 Bench Press (100)

Optional: With a Partner

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Floor Press (135, 95)
Windshield Wiper
65#

---

5 Minute Cap
-10,9,8,7,6,5,4,3,2,1
Dead Lift (135, 95)
Roll Out
95#

30 Clean & Jerks for Time*

95 lbs

For 20 Minutes on the Minute

Even Minutes

10  Kettlebell Swings (35lbs)

10  Pushups

Odd Minutes

10 Kettlebell Swings (35lbs)

10 V-Ups

Row 1000m then

21, 15, 9, 15, 21

Rage Balls (Med-ball clean to wallball)
14 lbs, 9 ft target

Burpees

Then 20 Strict Pullups.

Time starts with the row and ends at the completion of the pullups.

Three rounds for time of:
15 Squats
15 Push-ups
15 Kettlebell Swings

Execute 5 burpees, every minute, on the minute

21-15-9

Thrusters 95#
Pullups

6mi Tempo run on Montour Trail, 8 miles total
Time:1:06:30
Pace: 8:19
Elevation: 524ft
Calories: 1,143

Splits:
1: 8:30
2: 8:05
3: 8:07
4: 7:43
5: 7:48
6: 7:43
7: 9:15
8: 9:18

1 x 2, 4 x 1