For Time:
Front Squat(135/95) 10,9,8,7,...1
Ring Dip. 1,2,3,4,...10

Squat, clean & jerk:
- 20kg x 5
- 30kg x 5
- 40kg x 3
- 50kg x 3
- 60kg x 3
- 70kg x 3
- 80kg x 1

OHS:
- 20kg x 10
- 30kg x 5
- 40kg x 5
- 50kg x 2

Warm Up: Joint Mobil­ity fol­lowed by
Squat Clinic
1 min. Air Squats
1 min. Wall Squats
1 min. Squat Hold
Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
Quad Stretch
Calf Stretch
Ham Stretch

Work: Com­plete
5/10, 4/20, 3/30, 2/40, 1/50
Mus­cle Ups
Plyo Lunges

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24

Wallball 20 10ft Target

Started out going for the Rx, but only made it through 12 snatches before Cory made me scale. Finished out @ 95. Felt like a wuss, but I'm just not strong enough yet. Soon.

Worked up to a 1RM of 250

5 Rounds:
400m Run
50 DU's

WOD 1
AMRAP 1 Min Pullups*
AMRAP 1 Min Pushups*
AMRAP 1 Min Situps
AMRAP 1 Min Squats
121

WOD 2
You have 10 minutes to work up to a 1RM Clean (Power or Squat)
180#

WOD 3
AMRAP 6 Minutes:
5 Burpees
10 KB Swing, 55/35*
15 Push Press, 45/35*
4 + 1

3 rounds
Run 400m
15x Power snatch (75#)
9x Handstand push-ups

660 m Run
10 Pull Ups
400 m Run
20 Pull Ups
200 m Run
30 Pull Ups

5-5-3-3-1-1-1 Deadlift
Got up to 225 with my sketchy back feeling A-OK, this makes me extremely pleased.

Annie + Push-ups
50 each DUs, Sit-ups, Push-ups
40 each DUs, Sit-ups, Push-ups
30
20
10

I am, how the French say, le tired.