Squat clean 4 x 5

Deadlifts:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM
Deadlift: 185(5), 215(5), 235(3), 255(1,1)

Power Cleans:
-1 power clean EMOTM for 15 mins
Cleans: 8 @ 125, 6 @ 130, 1 attempt at 145

Row 500 Meters
30 DB Hang Clean and Jerks 35#
60 Push-ups
120 Air Squats
Row 500 Meters

A few tips to ease muscle tensions and stiffness in the back of the thigh area.

Warm up, with two rounds; 10m bear walk, 10m pain walk and 5 windmill/ side

For time:
Row 5000 metres

In teams of two, each athlete must row 5 rounds of 500 metres. Rest while the other works.

Olympic lifting/ Strength Programme

Front Squat

Front Squat 5/5/5 - 115/135/155

Again Faster Stacey WOD (mini-mod) : 9:30
75 med-ball twist #20
1K Row

75 med-ball twist #20

For Time
30 Clean and Jerk 135/95

First time: 4:39.

Mod: 105 (back injury)

Straight Leg Dead Lift