4Km RUN (150-155 bps)

Clean pull. Work up to 1RM, then 2x2@80%

clean jerk ( split)

Pre Wod:
Tabata Double Unders
Push Up Pyramid
WOD:
Find 1 Round Max Power Clean
@70% of 1 Round Max Power Clean

1 Power Clean 1st Minute
2 Power Cleans 2nd Minute
Etc

-Find 1RM Power Clean (225lbs)
-Death by power cleans (use 70% of 1RM so 155lbs for me):

With a continuously running clock do one rep the first minute, two reps the second minute, three the third minute...... continuing as long as you are able.

WOD:
10 Minutes AMRAP

12 Kettle Bell Swings (Rx 53/35)
8 Ring Rows
4 HDPU

Post WOD:
2 rounds
1 minute Plank
1 minute Sit UPs

Pre WOD: 5 Turkish Get UPs with each hand

WOD: Skills, Make-Up, & Recovery Day

I worked on 1RM Bench Press

10,9,8,7,6,5,4,3,2,1

Manmakers 2x10k DB
Pullups
Abmats

Testing – Day 2

1) 12 minutes to establish a 1RM Push Press.

2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

5 rounds

25 kb swings 24/16 kg
20 wall balls 10/7 kg
15 Knees to elbows