3 x 5 press = max 70 lbs

then…

“The Bear Complex”

7 times through the following without putting the bar down/re-gripping at the bottom:

1 x power clean
1 x front squat
1 x push press/jerk
1 x back squat
1 x push press/jerk

5 rounds to find max weight

score = heaviest weight successfully completed for a full complex = 70 lbs

• Failed on 3rd round at 60 lbs on 6th rep

9,6,3,3,6,9 - 225, 275, 295, 295, 275, 225

5x5 Strict Press @ 140

50 Strict Pull Ups 8,9,8,5,5,5,5,5

3 Rounds
10 Push Press Dumbells #50
15 Box Jumps 24"
30 Sit Up's
25 Deadlift #135

Max meters: 3544m

Pre-WOD
• 5k (24:55)

WOD - AMRAP (20 minutes)
• 5 thrusters (95 lbs)
• 7 hang powerclean (95 lbs)
• 10 sumo deadlift high-pull (95 lbs)

Post-WOD
• 100 sit-ups

Squat Cleans
20 reps, unbroken
115#

4rds
6 Front Squat 185#
12 Pull Up
18 V-ups (scaled to situps)
9:36

Tabada bottom to bottom squats - Finished 10 at lowest round
THEN
7 min AMRAP
5 Burpees
7 T2B
20 DUBS

Finished 3 + 5

7 rds
7 snatches #95
7 snatch balance
7 ovrhd squat

This lunchtime WOD at midcity was fast.
I warmed up for about 12 minutes and started on the thrusters
I was a bit sore from the last 2 nights of WODs but not too bad.. but my knee was really nagging at the end of the WOD and I was going to do some jerk pratice, but decided to stop, stretch and go back to work.
bar x 8
75 lbs x 6
95 lbs x 5
105 lbs x 5
115 lbs x 5
125 lbs x 5
135 lbs x 5 (2 sets)
I only used chaulk, no belt or wrist wraps... maybe i shoud have as my wrists were super sore in the begining, but wanted to get used to the movement.
I need to stay on the heels and to keep the bar closer and higher up on the shoulder shelf. it's a stonger position and more stable and safer.

10 rounds
5 lunges each leg (alt forward reverse)
10 push up
5 lateral groucho each way
20 ball crunch with 20# dumbbell (alt reg and side crunch)
10 squat
10 push press 45# bar