35 Wall Balls
1 Rope Climb
5 Squat Cleans 115# (Rx 135#)
5 GHD Sit Ups
5 HR Push Ups
2 Rope Climb
10 Squat Cleans 115#
10 GHD Sit Ups
10 HR Push Ups
3 Rope Climb
15 Squat Cleans 115#
15 GHD Sit Ups
15 HR Push Ups
4 Rope Climb
20 Squat Cleans 115#
20 GHD Sit Ups
20 HR Push Ups
35 Wall Balls

25 minutes to find a 1 RM back squat

Warm-Up: 1×5 empty bar, 1×5 light, 1×3 moderate, 1×3 at same (rest 1 min. between warm-up sets)

Working Sets: Use 5-7 sets of 1 to find a 1 RM Back Squat. Rest 2-3 minutes as your rep increases in weight. This is why you are given a few extra minutes to complete. Keep record of your max weight as we will use the number in future training sessions.

“Conditioning”

4 Stations (1 min. at each station) x 3 rounds – 10 sec. transition to each station

Row

Kettlebell Swings (53/35)

Knees-to-Elbow

AbMat Sit-Ups

TGU Rotations at various positions: I like this for should warm-up/stability

A. PC build to a max in 10mins
-120KG (264#). failed 1st rep at this. hit second. need to develop proficiency in catching power clean in quarter squat.
rest 3mins
B. PC amrap 4mins 90% of A
-14 reps at 110Kg (242#). 5 the 1st minute, then slowed considerably. Last 10 reps felt like 1rm. see above on 1/4 squat.

rest as needed

C. 4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU
-3rds+8C&J+30DU
-only broke once on 1st set of DU. Otherwise UB throughout.

D. 3 sets of:
15 GHD situs
rest 60s
13 glute ham raises
rest 60s
8 powell raises (10# DB)
-done.

23:05
For me, this was going to be all about how long the 50 squat cleans were going to take me. I purposefully took it a little slow on the initial 50 L pulups breaking them into sets of 5 and resting for about 10-15 seconds between rounds. I then walked over to the area for the squat cleans and started chipping away. I initially thought of doing it the same way of breaking them into sets of 5 but found out quickly that would tax me, so I was breaking them into sets of 3-5, depending on how I felt.
I went back to the L Pullups and banged out 20 super fast, in sets of 10 (they felt so easy after all those squat cleans).
After about 28 I started feeling it big time. I then was breaking them into sets of 7,6,5.
Great workout. I took a really long time to warm up - about 30 mintues as it was early and this was going to be a long and hard WOD for sure. I wanted to beat 20 mins, and who knows maybe next time. I just have to take slightly bigger bites of the squat cleans into sets of 5 possibly.
All cleans felt good overall with good form and super ROM.

Pre-WOD:
7 X 2 Dead Lifts

WOD - 3 Rounds For Time:
- 400 meter Run
---30 KB Swings (#53/35)
---20 Ring Push Ups
---10 Chest to Bar Pull Ups

Post:
-Tabata Sit Ups
-100 Double Unders

5min 80% effort
10 box jumps 24/20" sd
10 kbs 1.5/1pd
SCORE: 5 + 3 BJ
rest 5mins

5mins 90% effort
7 push press 115/75#
7 CTB
SCORE: 6
rest 10mins

5mins 100% effort
10 thruster 75/45#
7 burpees
SCORE: 4
Notes:
- proper aer wamup
- work on sustaining pace on 80/90% efforts
- go out hard and try to maintain on 100% effort
- focus on breathing

Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.
105#, failed first attempt at 115# and ran out of time.

WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees

5 rounds @ 155#/ Used Box for HSPU
1 rounds @ 105#/ 2 Rounds at 95#
4 rounds @ 85#

POST:
10 Strict Snatch Press @ 45#
10 Drop Snatch @45#
5 Snatch-HH @45#
5 Snatch-HH @65#

Power Snatch + 2 Snatch = 1 set. Do this 4x at 115#
2x3 Jerk @ 155
2x3 Jerk @ 165
4x5 Clean Pull @ 225

Intervals of DU & KB Swing
Warm up 3x until miss on single DU

3 rounds
1st round - figure out the rep count: DU to failure, match with KB Swing - I score 8,15,19
Repeat 2x at 8,15,19

Rest in between = just enough to lower the HR a bit

This is an AMRAP, for each round of:
2 minutes Burpees - 45
2 mins. GHD Situps - 40
2 mins. Inverted Burpees - 18
1 min. Burpee - 22
1 min. GHD Situps - 20
1 min. Inverted Burpees - 10

Total Burpees: 67
Total GHD Situps: 60
Total Inverted Burpees: 28

Total reps: 155

I learned to like the inverted burpee a bit, but it's a little too complex and it takes a lot longer so it's a lot easier to go a little slower with all the steps and harder to keep it going fast like with burppes.
I was kind of surprised how the bupees were a little low in the total. The GHDs felt good and the inverted burpee I only tried it a couple times and then did the WOD.
Good mix up for my 3rd day in a row.
Post WOD:
I worked on, with an empty bar, the superman position and the snatch and realyl pulling my knees back and extending my bar into my hips and my hips hitting the bar.... and then pulling under the bar.
Good exercises. I also like the high rep no weight shoudler raises.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
2x60m Strides
Some Pole Vault Plant Drills
Pole Vault Jumps (over a bungee cord at about 3.20m)
2xHigh Jump Circle Runs
2xHigh Jump Sprinting Drills (1-step takeoffs)
5xSpringboard Rotational Takeoffs (8-step)
High Jump Fosbury Flop up to 1.70m (springboard)
Gymnastics (Glide Kips, 2x10 Pushups + 10 Pullups + 10 Ring Dips)
Some Jogging + Some Foam Rolling + Static Stretching (Cooldown)