OLY Lifts:

Push/Split Jerk 115x10 115x10 135x10 135x10 155x10
Back Squats 165x10 165x10 165x10 165x10 165x10
Power Clean 165x2 165x2 165x2 165x2 165x2 135x2 135x2 135x2 135x2 135x2

Rest 60 seconds after WOD 2 then

AMRAP 10 mins

50 Dead Lift @40
20 Lateral Burpees
60 Swings @24
20 Lateral Burpees
50 Box Jump @24"

AMRAP 7 mins

Push Press @40
Whenever bar released from the rack
15 SDHP @24

(42, 14, 13, 15)

18mi long run downtown on course
Time: 2:55:27
Avg pace: 9:45
Elevation: 596ft
Calories: 2620

http://connect.garmin.com/activity/143850660

Sidewalks sucked, made things really slow on certain parts of the run. Snow was like running in sand. Legs were pretty tired to begin with, def. felt it at the end.

For time

5 rounds
20 swings @32
50 Double Unders

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

3 rounds:

5KB snatches each side, 50#
15 Pull-ups
25 Double Unders

Result: 6:23

1 round
1 Minute each station:

burpees
calorie row
overhead squat 95#
box jump 24"
KB swing 88#
squat clean 135#
burpees

5 Minute AMRAP

Deadlifts x 5 295#
Double Unders x 15

Find your 3RM Front Squat

results:

185# x 3
205# x 3
215# x 3