Bethel to home

With a 65 lbs bar:

45 thruster
45 box step ups (18 inch)
45 SDHP
45 Push press
45 Overhead Squat

Power cleans
-5 X 5 @ 60% 135lbs

Conditioning:
150 single jump rope. 50-53lbs overhead swings. 50 ab mat sit-ups
120 single jump rope. 40-53lbs overhead swings. 40 ab mat sit-ups
90 single jump rope. 30-53lbs overhead swings. 30 ab mat sit-ups
60 single jump rope. 20-53lbs overhead swings. 20 ab mat sit-ups
30 single jump rope. 10-53lbs overhead swings. 10 ab mat sit-ups

Warmup
3 Minutes of Triple or Double Under Practice
400M M.B. Run (20/14)

2:05 on mb run, no DUs :(

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Strength/skill

Front Squat
18 Minutes To A 1RM
2 Minutes Rest Between Efforts

130# PR!
Form was pretty bad at the end (could feel my back rounding out), and it was definitely a challenge to lift back to standing. But perhaps could have gone heavier? But I'll take a 20# PR anyday.

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Conditioning
3 RFT of:

200M Farmers Carry (2/1.5 pood x2)
10 Hang Power Clean (155/105)

12:52 - 16kg kbs & 55#
Went heavier on this one than I would normally (was the only girl that used 16kg). Dropped on the farmer's carry every 50m by the last round; they were slipping out of my hands. Came in close to the end, but happy that I pushed myself to go heavier. Cleans felt good, just heavy enough.

Warm up

AMRAP
Kettlebell Sumo Deadlift High Pull
Push-ups
Shoulder Press

Abs

Warm up

AMRAP
Kettlebell Sumo Deadlift High Pull
Push-ups
Shoulder Press

Abs

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 45 pounds
Push jerk, 45 pounds

Strength/Technique
Deadlift Day 1 Week 1
1x15 @65% of 1RM.
270#

2Min AMRAP of
135# Clean & Jerks
Total Reps: 20

No rest and immediately into

20-15-10
135# Front Squats
Over the Bar Burpee
Total Time for just the 20-15-10
10:24

1-10 Ladder of Power Snatches and Ring Dips

Power cleans
-5 X 5 @ 60% 63lbs but did 65lbs

Conditioning:
"Annie"
50-40-30-20-10 of:

• Double unders (if you can't do double unders, do kb swings (53/35)
  KB swings 35lbs

• Ab mat sit ups