WOD:
En 30min.:
1rm back squat (100kg)
1rm press (55kg)
1rm deadlift (140kg)
Sin descanso despues de los 30min.
Run 1600m (1 milla): 6:46
Puntuacion = suma de kilos + 1punto por segundo de: 9min-tiempo correr 1600m
100+55+140+134=429

1) Dips 2) D/U 3) S/B (75#) shoulder 2 shoulder

Time: 19:22

Snatch

Snatch practice
30x no weight
20x 30 kg
10x 40 kg

Clean&Jerk practice
20x 40 kg
15x 50 kg
10x 60 kg

Mothers Unite
1. 10 M Shuttle
2. Back Lunges (total)
3. Pushups
4. Broad Jumps (2 out 2 back)
5. Situps
6. Walking Lunges
7. Burpees
8. Box Jump Overs
9. Squats
10 M Bear Crawl (5 M out 5 M Back)
11. Hollow Rocks
12. Superman Rocks
Got through to finish #4 in round 11 (20 minute cap)

2k row = 8:18.4

WOD
3 rft:
5 Strict Pull Ups *ring rows
10 Burpees
200m. Run *200m row
30 Sit Ups
40 Air Squats
50 Mt Climbing (each)
Completed up to second round of squats, plus 5 mountain climbers, before time cap of 15 mins.

Pre-WOD
Work up to a heavy 1RM Clean and Jerk

120. My 1RM is #125. Couldn't muster getting past 120

Grand Opening of CF Duckcreek
"Grace"
30 Clean and Jerks for time

95 @7:14

"Bring Sally Up"

95

Missed 5 reps but didn't drop the bar.

Movement Skill Training
Practice the Clean and Jerk for 10 minutes. Focus on form, full hip extension is the key.
Workout
Complete 3 rounds of the following as fast as you can:
1. Clean & Jerk 10 Reps with 35 Kgs / 75 lbs
2. Sit-up 25 Reps

Snatch practice
20x bar only
5-5-5-3-3-3-1-1-1

Clean&Jerk practice
20x 40 kg
5-5-5-3-3-3-1-1-1