Jacked and Tan Day 1.

1. Backsquat
   6x4 at 85%

2. Pendlay Rows
   4x4 at 85 % (bar resets on the ground each time

3. Alternating Dumbell/kb Press
   6x8 ( 35/24)

5 min rest

Wod

75 Burpee Pullups for time
EMOTM 2 snatch 95/75

Notes: used 155 on backsquats and 135 on pendlay rows.

1200m Run
63 KB Swing
36 Pull-Ups

5-3-2 Bench @

205, 225, 245
225, 245, 265

Front Squat - 5x5 @ 225

Power Clean+Front Squat+Jerk -
2 reps @
115, 135, 155, 175

then,
C&J - 5 reps @ 185, 5 reps @ 205

Snatch - worked to 175, missed 185x5

C&J - worked to 225, missed jerk on 245

Felt awful today. Seriously the worst lifting day I've had in a long long time...

4x6 SL DEADLIFT. 135-? Can't remember

Three Rounds for time
400m run
1&1/2 pood kettlebell x 21 swings (or 55lb dumbell)
12 Pull ups

*44 pound kb

Back squat: 305# (PR)
Shoulder Press: 135#
Deadlift: 355#

15-12-9
Wall Balls 20#
Ball Slams 20#

Rope Climb

7 reps:
3 ground to overhead (35lbs)
5 over the bar burpees
7 hanging knee raises

150 single unders

10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (25lbs.)
AbMat Sit-ups

Weightlifting
6x3 Snatch (40kgx3, 50kgx3, 60kgx3x6)
C&J + 5-4-3-2 Front Squats (55kg - 65kg - 75kg - 85kg)
3x6 Single-Leg Hip Thrusts