Jacked and Tan Day 2.

1. Strict Press 10 x 6 @ 70% 1 rope climb in between each set.

2. 8 Min Amrap
   4 Deadlift @ 70% of your max
   4 handstand pushups
   5 min rest

3. 8 min Amrap
   4 wall balls max height throws
   8 burpee candle stick rolls

Notes: Push Press at 35#, Deadlift at 95#, Push ups for HSPU, 10# Mad Ball

Practice the Back Squat for 15 minutes. Experiment with different bar positions.
Workout

Complete 1 round of the following:
1. Back squat 3 Reps
2. Back squat 2 Reps
3. Back squat 2 Reps
4. Back squat 2 Reps
5. Back squat 1 Reps
6. Back squat 1 Reps
7. Back squat 1 Reps
8. Back squat 1 Reps
9. Back squat 1 Reps

Go as heavy as possible.

This was by far the longest and hardest swim ever. When Todd said we'll be doing 8 x 325yds, I thought, "get the fuck out of here. I can't do that!"

Good news... I made it. Really, honestly didn't think I could make it. We only ended up doing 6, but it was ROUGH!

Pre-WOD
- Work up to a heavy Clean & Jerk

WOD - 15 minute cap:
- Unbroken sets of Clean & Jerks
15-12-9
- As heavy as possible

Post WOD - 3 Rounds For Time:
- 15 Clapping Push Ups
- 30 DU

135, 155, 165 weight

1RM Power Clean – TEST

5x
65-85

3x
95-115

2x
135-145

1x
155-160

Warmup
3 rounds
5 strict pull-ups
5 rolling get-ups
5 box jumps
3 wall walks

blue band. 24", 24", 29"

WOD
Tabata
Muscle up
Reverse DB Lunge (50/35)
MedBall sit-up (20/14)
Box jump (24/20)

Burpee pull-up, RX weight. 2, 7, 7, 8

5 Rounds of:
A1. Squat Clean 1,1 rest 10s between
Rest 30s
A2. AMRAP Ring Dips in 60s
Rest 3:00

B. 7 min AMRAP of CTB pullups
Complete unbroken sets of 4,3,2,1 (Go back to 4 after you complete 1)
Then:
3 Rounds @ 80-90% (work on pacing)
400m row
15 Good mornings, 45lb
10 T2B
10 Burpees
10 Box jumps
(Start at a different movement each round)

A1. 155-205-225-245-255
A2. 30-30-30-28-28
B. 7 sets 4:00-3:30-3:32

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
6x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
3 Pole Vault Plant Drills (10 reps each)
About 30 Pole Vault Jumps (8-step - no bend, bend)
One Fosbury Flop High Jump
2x20 Weighted Back Extensions (10kg)
2x20 Weighted Anchored Situps (5kg)
3x10 High Jump Gymnastics Drill
Some Jumping Rope + Static Stretching (Cooldown)

3X175
3X200
13X225

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

worked way up to front squat max

315! had more but wasn't feeling confident because I couldn't drop the weight