Skill
Snatch - 60kg
C&J - 70kg

Strength
5-5-5-4-3 Front Squats
(60kg - 70kg - 80kg - 90kg - 100kg)

Midline
3x5 Romanian Deadlifts (60kg - 70kg - 80kg)
3x20 Russian Twists (24kg)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault takeoffs (4-step, 6-step)
Static Stretching (Cooldown)

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Scaled down to 100 lbs, I wasn't able to get all 10 Shoulder presses with the 115 lbs.

Warmup
Tabata- Double Unders

3 Minute AMRAP of:
5 Squat Jump
10 Air Squat
5 Each Jump Lunge
10 Each Alternating Lunges

0 double unders (srsly regressing in these)
2 rds + 5 + 10 + 2.5 jump lunge each

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Strength/skill
Power Clean + Power Jerk- 3 Minutes WU to 75%
3 Every 45 Seconds for 18 Reps

Worked @ 55# - probably too light. This was tough, very limited rest in between sets.

Strict False Grip Pull Up
2-3 Minutes Practice
1-3 Reps Every 30 Seconds for 6 Minutes

Did this with knees & feet on the ground. Felt a little easy? Need to try not to just stand up/use less legs.

For Time: 50 Kipping Ring Dips
5:46, with toes on box. This BURNED. Started doing sets of 2 midway through, and probably using more knees than I should have.

For time,

21-18-15-12-9-6-3

Front squats 185/130 (NO racks) MOD 85

V-ups

Time - 23:40

That's A LOT of front squats. Broke it down into 7's, then 6's, 5's, 4's, then starting with the round of 9, I went unbroken. My v-up's could use some help!

Every min on the min- 10 mins

2 Power cleans + 2 Push jerks- Weight can be added but the goal is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down (Did the first 3 rounds with 85, then moved up to 95. Tough but felt good! Then, to cash out, did 10 hang power cleans w/95 without putting the weight down)

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups

4+6 rounds (the push jerks/power cleans killed my strength on the wallballs!)

Track & Field
2 Laps of the Infield (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, boundsx2)
2x20m Straight Knee Bounds + 20m Sprint
4x30m Sprints (4.06, 4.02, 4.03, 3.94)
Static Stretching (Cooldown)

Midline
2x20 seconds L-sit Hold (60s rest)

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

Three Pause Squats (Back Squat) On-The-Minute for 10 minutes
* 3 second pause on each rep below parallel
* weights cleaned from floor
* Rx – 135/95 (scale weight as needed)

65 - 3 rounds, 75 - 7 rounds

So... I've been dropping the ball again logging my workouts.

WOD
Row half marathon (21,097 meters)

Time: 1:37:42

Notes: Well, the furtherst I've ever been on the rower is 10k. I just winged it. Honestly, it wasn't that bad for most of the workout. However..... at 6k my butt was completely numb. Then at 4k the butt cramps began (I never thought I would say that). I was pausing every 10 minutes to drink some water w. a Nuun tab, but I was still cramping up. I also thought of the brilliant strategy of 10 hard pulls and then 10 medium pulls, however on my very first hard pull my calf cramped up so I tossed that strategy. I decided to just hang in there. Seriously, from 4k to finish it sucked. All in all, I'm glad that's out of the way.

Beginner:
15 Cleans (45)
15 Sit Ups
15 Box Step Ups
15 Jumping Pull Ups
30 Single Unders
15 KB Swings
15 Burpees
30 Standing Lunges