Benchpress 5/3/1
75% (175#) - 5x
85% (195#) - 3x
(205#) - 11x <- Screwed up should have been 225# 1x+

WOD:
Close grip bench
2-2-2-2-2
(135#, 175#, 205#, 210#, 215#)

Deadlift 5/3/1
75% (235#) - 5x
85% (265#) - 3x
95% (300#) - 1x

Holbrock

Result: 13:28

Result: 40

Result: 4

Result: 100

120 min
WU for 10 min
Skill: MU practice for 40 min
Muscle up x 7 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Power clean > split jerk – 7 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
40 42.5 45 45 45 45 47.5

B. Clean & jerk - 35 45 45

C. Hang snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 85 – 95%1RM range

2.Conditioning - NOT DONE

Painonnostotunti
Push press 3x5

For time:

800m run

Then 10 rounds of:
10 pull-ups
10 ring dips

Then run another 800m

AMRAP 6:

42 Double-unders
30 Wallballs 20/14p
18 T2B
Rest 5 mins
AMRAP 6:

21 Double-unders
15 Wallballs 20/14p
9 T2B

6 Minute amrap

• 12 Pullups
• 12 Burbees

Cl/J
50/(4+4)x2 60/2+2 70/2+2 75/1+1 80/(1+1)x3
34-40-47-50-54

RDL
50/8x2 60/6 70/4 80/4

35-45-50-55-65x3-72x3

Plank 3 sets @ 30s

3 rft:

30 wall balls, 14# at 10' target
30 snatch, 55#

then

Front Squat

45/6 55/3 65/3 70/3 75/3 80/3 85/1 75/3 80/3

90-100-120-135-145-150-155-145-150 (#)

Run 400m
12 DL (155#)
9 Hang Power Clean
6 Push Jerk
Run 800m
(2rds)
12 DL
9 Hang Power Clean
6 Push Jerk
50 Burpee (cashout)