9-15-21-15-9 DB Burbee deadlift, high box jump (80cm). 18 kg dumbells

10min to establish a 1 rep max Squat Snatch 115lbs
EMOM 115lbs Squat Snatch for 5 min

Conditioning:
4 rounds for time
5 - 165lbs Jerk
15 - T2B
60 - Single jumps

15 mins to find 1rm- Clean 65x2, 85x1, 110x1, 120x1 NEW PR!

Then,

“Elizabeth”

21-15-9

Clean 135/95 <--mod 75# (60% of 1 rep max)

Ring dips <--mod dips w/green band

4-5 sets:
10 Cable Lat Pulldowns – Neutral Close Grip
15 Reverse Hypers
- Rest as needed

3200m run with my dog Ivy

6 Rounds:
10 pullups (strict)
20 pushups
10 burpees
20 situps

25m of it

100/110#

Monday 7.8.13
Posted on July 7, 2013
Uncategorized
Comments: 0
Strength

Front Squat 1rm

Back Squat 5×5

Wod

2x400m Run

Rest 4-7 minutes between efforts

*Yes, I’m serious, 400m run. Two of them. Max Effort, All out, Balls Deep. Do not “sandbag” because you have another sprint coming after the first, there will be a penalty for that.

20-16-10 reps for time of:

Wallball shots, 14 pound ball
Kettlebell swings, 20 kg
Walking lunge, 45 pound plate overhead

3RFT
500m Row
12 Deadlift (Body weight)
21 Box Jumps (24/20)

RX. 24", 130#. Legs were dead from yesterday. 18:17 - wanted to get under 15 min

Didn't feel really sore at all from yesterday - good recovery from protein