Strength

Deadlift 5rm

3 x max pull ups
145# deadlift
Wod

Every 30 seconds for 7 minutes

1 Snatch + 1 Hang Snatch 165/105

The Rxd weight is 165/105# (you must perform all 14 reps of the complex with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

Cash out

2 x max handstand hold

25 mins to find:
1RM Clean, 100#
1RM Clean & Jerk, 100# PR

I've gotten 101 clean, just when I found out I was pregnant, but never jerked more than 95#

3 Rounds:
5 Wall Climbs
15 Hang Power Cleans (135/95) , round 1 85#, round 2&3 75#
15 Burpees

Actually touched the wall on most reps on the wall climbs, getting back to prebaby strength. Had to rest ever 3 reps with 85#, but 75# was pretty easy. Burpees sucked.

Finish : 14:45

Warmup:
Junkyard dog warmup; 45# barbell front squat, clean, & jerk warmups.

Don't like the JYD warmup. Especially when you're short & get a long-torso'd partner.

Strength & skill:
25 min to find 1RM clean and jerk (130# clean, 125# jerk)

Really good. I like clean and jerks a lot, so this was very fun for me. Even though I just tested it the other week. Did a bunch of warmups, some at 75#, some 95#, some 115#, a few each. Went for the 125# without realizing until much later that I had 15s on the bar, not 10s. Tried 130# and managed to power clean that OK, but couldn't jerk it overhead even after a few attempts. My closest attempt, I whacked myself in the chin on the way up and lost it. Still, a 5# PR in both lifts, even from last week.

I tried squat cleans but after about 100# I lose good form and fall over, so I kept it to power cleans. I want to work on my squat cleans with heavier weight.

WOD:
3 rounds
5 wall climbs
15 hang power cleans (Rx 135, did 95#)
15 burpees
Finish: 14:35

Very tiring. Wall climbs were bullshit. Power cleans were heavy-ish for me. I don't usually do 95# HPCs in a WOD but I figured I could do it. Broke them into 5s and they were just fine. Burpees also awful but not the worst ones I've ever done. Was soaked with sweat afterward.

I went to Mid City Gym at lunch and did a couplet of landmine exercises and 10 C2B pullups for 3-4 rounds, then I switched to landmine exercises and weighted pullups for 3 rounds, then did both wieghted and dropped off and did C2B for 2-3 reps.
I rested a few minutes and then worked on my OHS off the rack. Felt pretty good over all (65x10, 95x10, 115x8, 135x8)
stretched out a bit and then went back to work...
longer warmup with lots of DU and snatch balance work

4 Rounds (3 min rest between)
8 Front Squat (FS)

100 push-ups for time
7:29

50-40-30-20-10 Double Unders and
25-20-15-10-5 KB Swings (28KG) - Chris
15-12-9-6-3 KB Swings (24KG) - Meg

50 Box Jumps for time

Skill
Snatch - 50kg
C&J - 50kg
weighted Tabata Plank (5kg)
5 minutes of HS walk practice

5x1 Deadlifts
(120kg - 130kg - 140kg - 150kg - 160kg)

Daily burn-yoga

Class will be at 4:30 Monday:

Skill:

6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105)