5min easy aerobic activity with nose breathing only

Hip Flow 2.0 video

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pound

Scaled everything to 75 lbs, subbed 75 lb good mornings for back extensions.

10 thrusters (45#)
15 box jumps (24'')
20 double unders

just shy of 7 rounds (10 double unders)

Thrustrer 21-15-9 40kg
Rope climb 9-6-3

heaviest possible with near perfect technique, rest as needed

Snatch practice for 20 min,

Back Squat
Reps: 3-2-1
Work to heavy weight in sets of 5-4-3-2-1
(adding 5# to last weeks weight)
Then do 3 rounds of 3-2-1 reps.

If just beginning: Use sets of 5, 4, 3, 2, 1 and work up to 80% of 1rm
(rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%.
3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets, 130kg

21-15-9
SDHP 43 kg
Thrusters 43kg

Pre-WOD: Review the Jerk- 15mins

Every min on the min for 8 mins.

4 Jerks @ 60% of 1rm 65lbs

Then,

1/2 “Jack”

10mins AMRAP

10 Push press 115/75

10 KBS 1.5p/1p

10 Box jumps 24/20

Rounds 4

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

100 pull-ups (blue band)
100 push-ups (on the knees)
100 sit ups
100 squats

I am still recovering from my ear infection last week, and I was definitely not in top form today. My left hand ripped around rep 75 doing pull ups, and then the right hand ripped around rep 95. Ouch :-(

Warm Up

400m Run
2 rounds
10 good mornings
10 pass throughs
5 walk down, push up, walk back
3 burpees

Workout
"Gluttony"
500m Row
30 KB Swings 35lbs
30 Push Ups
100 Air Squats
25 Deadlifts 135lbs
30 ring dips MOD
400m Run
15 Power Cleans 95lbs
30 Pull Ups MOD green band
500m Row

Time 32:42