1 mile run warm up @ 6:43

5x Deadlift @ 275#
10x Box jump @ 24"
15x KB Swing @ 2 pd

1 mile run cool down @ 6:43

ME Back Squat - 240; 5#pr

then:

10.9.8.7.6.5.4.3.2.1

OHS 95/65 @ 85

T2B

100m Sprint

5 minute AMRAP x3 w/ 2 minute rest between Rounds
1)
5 Right Arm Kettlebell Swing 24/16kg
5 Left Arm Kettlebell Swing
10 Double Unders
2)
5 C2B - first time doing RX C2B in a wod
5 Box Jump 24/20″
10 Double Unders
3)
5 HSPU - mod 2 pads
5 Burpee
10 KBS 24/16kg

SKILL: 10 of Snatch Balance
Then:
12 minute AMRAP
3 Bear Complex 115/80
200m Run

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

5-3-4-3-3(+cleans)

Finally got out on the field for some SAQ training today too. Agility ladder waves, high hurdles, ball toss shuffle, jump rope, band walks, good shit. If you follow me and live near Stanford U. come by the track at 6:30p on Wednesdays and join our group!

Squat 5x5
100.120.145.170.195
Bench 5x5
45.55.75.85.95
Bent Row 5x5
45.55.75.85.95

Sprint Intervals:

12x100m (run 100m then walk 100m) all reps run between 14 and 15 seconds
3x60m - avg time approx 8.2 - slow times - felt a slight pain in my left hip. stopped after 3 and couldn't push the effort)

AMRAP 5 rds 3mins on, 1 off of:

3 Power Cleans 135#
6 pushups
9 squats

2 RFT
20 Pull Ups
30 Burpees
40 KB Swings (53/35)
50 Air Squats
60 Sit Ups

Clean and Jerk PR