1. 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk 1x135 1x165 1x185 2x205

2a. 4X5 Split Press
4x115

2b. 4X5 Pendlay Row
4x165

6 minute AMRAP of:

50 Double-Unders
15 Burpees

500 M Row (2:00.1)
40 Squats
30 Sit-ups
20 Push-ups (paralettes)
10 Pull-ups (purple band)

A. Snatch Balance – 3, 3, 3 - 30kg 32.5 kg 35kg

B. Snatch – 2, 2, 2, 2, 2, 2, 2 30kg, 30kg, 30kg, 30kg, 32.5kg, 32.5 kg, 32.5 kg

C. 7min Ladder

1 Power Snatch 35kg

4 Burpees

2 Power Snatch

4 Burpees

3 Power Snatch

4 Burpees

Add an extra rep to the Snatch after each set of burpees and get as far down the ladder as you can.

WOD 130618:
BBG
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155/165/185/205/215
Strength
1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.
95/95/105/115

Conditioning
2 minutes ME Muscle-Ups - 10
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups - 10

Amrap - 2+50

Run 800m
20 Box jumps 24/20
20 Wallballs 20/14

3 rounds

Tried desperately to keep up with Tory and Tom. Not a chance, Tory killed it. I caught up/passed Tom every time on the box jumps but he was able to do the wall balls unbroken and passed me every time lol. Fun time though. Did 10 or so in a row the first round, then 7's/6, then 5's or less the last round. I can throw the stupid thing plenty high but have no efficiency. I'm too far from the wall, I get hit in the face, and I catch, then squat, when I'm tired instead of doing it in a fluid motion. I see we got 12# balls in recently. NEW GOAL: Use those and do 10 or so in warm ups EVERY DAY until it gets prettier.

Deadlift 3-3-3-3-3 reps

195-205-215-225-235

1000m row (warmup)
Hamstring & Shoulder Mobility

C&J Assistance:
5x2 Split Jerk (45-45-55-65-85)
5x10 Med Ball Cleans (10lb)

Clean Variation:
Single Arm KB Clean 3x10 each side (25lbs)

Pressing Movement:
Push/Press 3x10

Puling Movement:
Pullups (weighted @20lbs) 4x3

Squat/Core:
Front Squat 3x5
60 second Plank

Capacity/Conditoning:
100m row/ 500m row/ 250m row
20 OH Med Ball Slam
20 Box Jumps (to 20" box, jump up jump off)

3x15 Back Extension
3x15 Weighted Russian Twists

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
3 Pole Vault Plant Drills (10 reps each)
About 30 Pole Vault Jumps (8-step - no bend, bend)
One Fosbury Flop High Jump
2x20 Weighted Back Extensions (10kg)
2x20 Weighted Anchored Situps (5kg)
3x10 High Jump Gymnastics Drill
Some Jumping Rope + Static Stretching (Cooldown)

5 Rounds of:
A1. Squat Clean 1,1 rest 10s between
Rest 30s
A2. AMRAP Ring Dips in 60s
Rest 3:00

B. 7 min AMRAP of CTB pullups
Complete unbroken sets of 4,3,2,1 (Go back to 4 after you complete 1)
Then:
3 Rounds @ 80-90% (work on pacing)
400m row
15 Good mornings, 45lb
10 T2B
10 Burpees
10 Box jumps
(Start at a different movement each round)

A1. 155-205-225-245-255
A2. 30-30-30-28-28
B. 7 sets 4:00-3:30-3:32

Warmup
3 rounds
5 strict pull-ups
5 rolling get-ups
5 box jumps
3 wall walks

blue band. 24", 24", 29"

WOD
Tabata
Muscle up
Reverse DB Lunge (50/35)
MedBall sit-up (20/14)
Box jump (24/20)

Burpee pull-up, RX weight. 2, 7, 7, 8