EMOM - 11 rounds
2 hang cleans
1 jerk

5 min max effort jump ropes

(~700)

Rx:
21-15-9 reps of:
Clean 135 pounds
Ring dips

Did:
21-15-9 reps of:
Clean 135 pounds
Dips

Was super sore from my P.M glute/hamstring accessory work last night so I did a lot of lower body SMR before this WOD. I did bw to take it a bit easy. I didn't time myself.

Ran 1 mile (brisk pace)
25 Jumping Jacks
25 Air Aquats
25 Sit Ups
25 Supermans
25 Pushups
4 Rounds

Stepmill SIT 20 minutes: easy pace (level 4) 3 minutes. Then 30 second (level 12) sprint

30 Weighted OH Walking Lunges (10lb plate)
100m sprint
(3 rounds)

Lying Hamstring Curl 1x20,1x15,1x12,1x9
Rack Deads (heavy) 3x8
Speed HBBS at 75% BW 10x superset with Flexed Range Low Squat 10x
Good Mornings 3x8
Unilateral Leg Press 1x25 and 2x10 each leg superset with 5 Pistols each leg

Sprint Intervals:

800m - 1x800m - under 3 mins

60m hills - 8x60m - 9.65, 9,41, 9.31, 9.12, 9.00, 8.94, 9.00, 8.97

100, hills - 2x100m - 15.38, 15.09

Skill
Snatch - 60kg
C&J - 80kg
Clean - 90kg, 100kg Fail
3x5 Box Jumps (29 mats)
3xMax Effort Strict Pullups + Max Effort Strict HSPU (60s rest) - 24+15, 6+6, 5+4
3x15 Russian Twists 10kg (60s rest)

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
1x20 Good Mornings (40kg)

WOD
5 minute AMRAP of:
3 Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
Rest 1 minute
2 minute AMRAP of:
Ring Dips

4 rounds + 5 Over-the-Box Jumps
30 Ring Dips

Warmup
3 Minutes Row For Calories
PVC Burgener + Skill Transfer

36 cal

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Strength/skill

Hang Power Snatch
10 Minutes To A Heavy Single
90 Seconds Rest Between Efforts

60# PR! (shaky up top, but made it)

Olympic Squat
10 Minutes To A Heavy Triple

130# PR!

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Conditioning
3 Rounds of

20 Burpees
10 each overhead Lunges (45/25)
1 Minutes Rest Between Rounds

8:54 Rx!

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Great day! Need to test back squat 1RM. Burpees are getting better. Overhead lunges were a little light - could have used 35# plate maybe? Weather was insane - monsoon rain today.

Skill
Snatch from Blocks - 75kg
Clean - 100kg, 110kg Fail
5 minutes of HS Walk Practice
Half Tabata Weighted Plank Hold (20kg)

Strength
3xPower Clean Complex (1 Power Clean + 3 Front Squats)
3x5 Behind the neck Snatch-Grip Push Presses
(40kg - 50kg - 60kg)
3x10 Romanian Deadlifts (50kg)

21-15-9
Handstand Pushups
Pullups

Hands were 3' from wall, had to keep arching back

Warm up: 500M Row, 10 BB Front Squats, 10 BB Push Presses, 10 BB Dead Lifts, 10 Superman Lunges, 10 PVC Pass Throughs

Strength: 1 RM Clean & Jerk - Really worked on my form and bringing the bar close to me. 55lbs.

WOD:
10 rounds
3 DL's 175 MOD 145
5 Wall Balls 14lbs
4 - 100M sprints

Time: 15:26(but i did extra Wall Balls and sprints in the first round)

Also, ran 3.5 miles this morning.