5x5 Cleans (85lbs)
I need to work on:
-Shrugging
-Getting under the bar; I'm barely getting underneath it, which will cause issues as I attempt to go heavier.

5x5 Front Squat (85lbs)
-These felt really good. I am working on being more explosive out of my squat, as I tend to get stuck at the bottom as I get heavier.

HSPU Practice
-So close...my head touched on one. :)

BW: 129lbs

For time:
800m Run
50 Pull up
100 Push up
150 Air squat
800m Run

(With 9kg vest)

1) 60% 2+1 with 35kg (76#)
2) 70% 2+1 with 40,1 kg (90#)
3) 80% 2+1 with 46kg (101#)
4) heavy single (90%) with 52kg (115#)
(2+1= 2 cleans, 1 jerk)

Back Squat with pause
6x2 reps @ 80% of 1 RM
- 3 sec pause @ bottom
- heavy doubles with good form

Strength:

Dead lifts: 10x225, 10x315, 10x355, 10x405
Squat Cleans: 4x135, 4x155, 4x175, 4x195, 1x205

Metcon: Cindy (modified) - 10 min AMRAP: 5 pullups, 10 pushups (games), 15 squats

RNDS: 8 plus 5 reps

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up)
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

Bench Press:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

WOD:
For time (12 min. cap):
21-18-15-12-9-6-3
-overhead squats (95/65)
-situps

Bench: 70(5), 80(3), 85(5)
WOD: 9:55 RX!!!!

5 rounds for time:

10x weighted strict chin-ups 20# vest
15x air squats weighted vest 20#
100 foot bear crawl weighted vest 20#

10x3 @65% 1 RM

did 165#

8 min amrap:

10x kb snatch alternating hands 44#
15x box jumps 24"

total: 5 rounds