worked up to 1RM deadlift

415! tried 430 and was really close but couldn't get it

turkish get ups, push ups, squats

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
Butt Kicks
Broad Jumps
Knee Hugs
Walking Quad Stretch
Inchworms
Spider Walk
Toy Soldier
Backwards Run

Mobility

Posterior Chain Smash (softball)
Couch Stretch

Skill

Barbell Weighted Step Ups (front rack position)

WOD

For Time:

2 Rounds:

800m Run
15 Pull-Ups

Then (no rest)

30 Barbell Weighted Step Ups 20” Box (95/65)

Then (no rest)

2 Rounds:
800m Run
15 Pull-Ups

Warm Up

1000m Row

Mobility

Hip And Shoulder MOB

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

WOD

20mins To Establish A Max
Snatch

20mins To Establish A Max
Clean & Jerk

4 rounds: 5 box jump burpees, floor crawl
3x5 Power cleans: 55lbs, 65lbs, 75lbs
8 rounds: 5 Power clean @ 55lbs, 5 30 in. box jumps (PR)

3 RFT 15 min max
400m run
21 KB swings - 26lbs
12 KTE

4-6 backsquats
8-12 T2B
Boxjumps

CLEAN COMPLEX
Power Clean + Hanging Squat Clean + Split Jerk

I did 145#

B O O M ! !

7 Rounds

20 american swings (45lbs)
10 Ring Dips

Squat 5x5 (125 lb)
Overhead Press 5x5 (60 lb)
Deadlift 1x5 (135 lb)