Back squat 5-5-5-5-5

225
245
265 old PR
285 PR
265x3 fail

15 min AMRAP
60 jump rope
10 box jumps (first time on 24"!)
10 thrusters (35#)
Every round do that number of burpees at the start of the round.

6+2

15 Cleans with costal
3 pull-ups
3 Chin-ups
3 Back Squat
16 Kb Get-Up Sit-up

10 Box Jumps
400 mts Run

5 rounds of:

12 Deadlift (155 lbs)
20 Pull-ups
12 Clean and Jerk (95 first round, then 85 lbs)
20 Knees to Elbows

4 minute AMRAP
10 Wall Balls
20 HRPU

Rest 3 mins.

5 rft:
10 burpees
10 t2b

2 rounds + 15
9:43

7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec.

Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

Did the shoulder challenge, first. At Level 3, I did 10 reps of 35. Starting to get tough by the last few reps! Then, did the WOD in 15:05 with a weight of 30 for the snatch. Worked in technique, but could go heavier next time. Short workout, so I worked on the kipping technique and swinging the orange Kettlebell.

skill
front lever tuck
25-25-20

weight lifting
hang snatch @ 105 lbs
5-5-5-5-5

clean pulls @ 145 lbs
10-10-10

strength
back squat @ 225 lbs
5-5-5-5-5

press @ 115 lbs
10-9-8

pull ups (red band)
15-14-12

15 minutes to establish a 1RM Push Jerk (65 kgs)

-then-

9 minute AMRAP of:

8 Push Jerks @ 40kg
10 Toes to Bar
40 Double-Unders

1 Split Jerk (alternate with Partner for 5min)
* Use a moderate load (max was 73#)

1 Push Jerk (alternate with Partner for 5min)
* Use a moderate load (max was 73#)

• Emphasis is on technique not cycling for speed.

In partners:

run 200m
AMRAP burpee over barbell

• While one partner runs, the other accumulates burpees 6 rounds (3 runs each)

We did 84 burpees total, finished in 7 min.