10 mins Clean/Clean & Jerk Practice:
Work on your progressions.

In 15 mins work up to:
2 Moderately Heavy Triples – Clean & Jerk
2 Heavy Triples – Clean

Use Clean Variants according to your experience/ability.

AMRAP for 8min:
200m Run
5 Front Squat (60-65% earlier triple Clean weight)
10 HR Push Up
15 Sit Ups
3 rds + row

Bethel to home

Bear Crawl - 40 yards
Farmers walk - 40 yards = 45 in left 35 in right
Back Ext - 10
Biceps Curls 20 lbs each - 10

10 RFT:
10 C2B Pull Ups
30 Double Unders

Bench Press: 9-7-5-3-1 (165, 175, 185, 205, 250f, 245f, 225)

tweaked something in my shoulder

then: 21-15-9
Kettlebell snatch 53/35
Wall ball 20/16
Knees to elbows

warm-up
ball bridge
elephant walk
ATY
Push-ups
4 rounds

Back workout

2x12 deadlift

5x5 single arm row or renegade rows
4x10 DB cleans

4x15 shrugs w/ farmer walk

4x8 chin-up
2x10 pull-ups
2x8 mixed grip
2x6 behind the back

• similar to: http://wodstack.com/workouts/66056-back#sthash.cKUH4E1b.dpuf

1RM jerk
105lb

21-15-9
power clean Rx 95, i did 75
ring dips(with band)

21-15-13
DB push press 35lbs
Ab cal
Rest 5min

15-12-9
Dips or Push ups
Ab cal
Rest 5min

12-10-8
Pull ups
Ab cal

Shoulder Press
Rx - 3 x 3 reps (90% of 1RM)

3 rounds for time of:
400 meter run
21 Russian Kettlebell Swings 30lb dumbbell
12 Toes-to-bar

Press: 115

Deadlift 115/85
200m run
Hand release push ups

Perform

25 DL, 200m run, 5 HRPU
20 DL, 200m run, 10 HRPU
15 DL, 200m run, 15 HRPU
10 DL, 200m run, 20 HRPU
5 DL, 200m run, 25 HRPU
10 DL, 200m run, 20 HRPU
15 DL, 200m run, 15 HRPU
20 DL, 200m run, 10 HRPU
25 DL, 200m run, 5 HRPU

24:45

DL's unbroken from 25-5 & then started to break them up. Push ups were in groups of 10's (and 5's when applicable).