1. Jerk
   5 x 1 - From behind the neck, climbing - in front, 185, 205, 225, 205, 205

2. GOAT TRAINING
   Pick one of the following (A, B or C), base on greatest weakness...
   A. C2B Pull ups
   OTM x 20
   Odd: 6 High Box Jumps or max rep Pistols - Box Jump to 30"
   Even: 8 C2B - pullups.

Pre-WOD:
1x20 Back Squat #135
I stumbled forward after rep 12 and had to rack the bar. Then I did the remaining 8.

WOD - For Time:
"Diane"
21-15-9
- Power Cleans (225#, 155#) #155!
- HSPU (used a box)

Time: 10:36
Shared bar with Jill so there was some (much needed) rest time within the WOD.
Weight: 155

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Squats
20 Jump Ropes

Group: Squat with PVC on spine

Mobility:
Hip flexor on wall
Pain ball vs. feet

MetCon:
30-20-10
Box Jumps 24”/20”
Double Unders (x2)*
Ring Push Ups (rings set 1” off the floor …ugh)
Sit Ups

*Head coach said to do backwards singles so I kept my intensity up ... ok coach!

A. Take 15 minutes to build to a heavy, but not 3-RM, Deadlift x 3 reps
B. Complete rounds of 15, 12, 9, 6 and 3 reps for time of: 225/155 lb. Deadlift Handstand Push-Ups

Since I'm still not in the clear for working out with full weight, I didn't work to my 3RM for Deadlifts, and I scaled the Deadlifts down significantly:

21-15-9
Deadlifts (135)
400m Run
Pike Push-Ups

I didn't do this for time, but my 400m runs were at 8.0, 8.5 and 9.0, respectively. I didn't feel it too much in my upper hamstring, so I can't complain too much!

Skill
Snatch pulls & Clean pulls

Strength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg

20 Minute AMRAP #65

1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press

7x through the cycle = 1 round
1 minute rest between rounds

7 Rounds in 19:57

5x3 Power Cleans

For time
10-8-6-4-2
Burpee Box Jumps (24/20")
Hang cleans (185/115#)

20 Minute AMRAP @95

1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press

7x through the cycle = 1 round
1 minute rest between rounds

6 Rounds in 19:57

10 pulls ups
20 push ups
30 sit ups
40 squats

In teams of two, complete 10 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Pull-Ups
350 Meter Row

Since I'm a team of one (and I'm still getting back into the swing of things), I scaled this down to:

3RFT
10 Thrusters (115)
10 Pull-Ups
250m Row

Since I haven't done a lot of Thrusters at this weight, I did sets of 5 Thrusters and 5 Pull-Ups instead, going back and forth twice until the Row. For all three rowing rounds, I finished teh 250m in under 1 minute.