AM
Track & Field
2 Laps of the large Infield + Dynamic Stretching
High Jump Sprinting Drills (2xeach)
High Jump Fosbury Flop from full approach (1.50m)
3x200m Runs with 2mins rest (31 seconds, 33 seconds, 34 seconds)
Some jogging and skipping + Foam Rolling

PM
Weightlifting
Dynamic Stretching
Hang Power Snatch (40kgx3x3, 50kgx3x2)
3 Hang Power Cleans + 3 Paused Front Squats (50kg, 60kg)
5x2 Hang Power Cleans + 2 Paused Front Squats (70kg)
3x5 Single-Leg Glute Bridges
3x5 Assisted GHRs
Half-Tabata Plank Hold (with extended arms)
Static Stretching

4 clean
4 deadlift
4 swings
4 push press

22min AMRAP

Metcon:

3 Rnds: 10 Pwer Cleans (155lbs), 25 WBs (20lbs)

Time - 8:19

1. Row Warm Up

2. Rack Lunge
   3x10
   95-105-115 (PR)

3. Bench
   3x10
   115-135-145(PR)

4. Pendlay Row
   7x3
   165-175-185-170-175-175-175

12 MIn Amrap
12 snatches @175
12 t2b
12 boxjumps @ 30 inches

row 500m
20 pullups
4 rounds

In team of 2
AMRAP 30
1600 m run with 30 kg sandbag (solo se corre una vez)
10 2kb each over box 20' (el RX era con 24kg, usamos 20kg en cada kb)
20 2kb rusian swing
30 box jump 24''
40 sit-up
(hicimos 7 rondas + 30reps, y los 1600m)

1. Row Warmp Up

2. OTM 15
   1 Clean & Jerk @ 135
   Awesome weight

3. Run 5k
   29 Minutes

Front Squat 1-1-1-1-1 (made it to 143#. PR!)

Press 1-1-1-1-1 (did 85# from the ground)

Back Extensions 8-8-8-8-8 (coach said do hip extension 5 rounds of 10 reps with a 15# plate)