7x2 hi-hang clean + 1 Jerk- heaviest possible, rest 60 seconds

Warmup
NFT of:
200M Farmers Walk (HAP)
5 Standing Broad Jump
25 Goblet Squats (24/16kg)

12kg farmers walk
16kg squats
Rxed!!

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Strength/skill
ONE. Stone To Shoulder
3/3/3/3/3 Max Effort
90 Seconds Rest Between Efforts
Used 45#

TWO. Axel Zercher Squat
10 Minutes To A Heavy Single
25/45/65/85/95/100/105/115PR

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Conditioning
12/9/6 RFT of:
Turkish Get Up (20/12kg)
Strict Chin Up
Row Calories

2 rounds + 2 chin ups
Used 10 kg for turkish get ups
Blue band + red band for chin ups

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Turkish get ups = very awkward. Need to work on the move on the right side - left arm is too weak and couldn't get my left leg underneath me. Pull ups were a little easy - next time use 2 reds? Same with stone to shoulder - next time try 75#. Need to not become complacent.

4x3 clean first pulls-heavy, rest 60

Run 800 Meters
{Repeat twice}
-50 Burpees
-40 Pullups - Green Band
- 30 Pistols / 60 Air Squats*
-20 Kettle Bell Swings 15lbs
-10 Handstand Push ups / Holds 5 for 5 seconds*
Run 800 Meters

40 Min Cap

Buy In:
600 Meter Run

Cash Out:
Walk 200 Meters

10 Min AMRAP

30 DU
15 Box Jumps ('24/20)

heavy

4 rounds for time;
10 push ups (elevated)
20 kb swings 35#
20 ab mat sit ups

Clean and Jerk 135 lbs
30 reps for time

100 Foot Walking Lunges - 45 lbs
50 Air Squats
25 Back Extensions

Buy In:
3 x 10 Pull ups
3 x 20 Sec Handstand Holds

30 - Clean and Jerk @135lbs