Pre-WOD:
-Work Up to a Heavy Jerk

WOD - 3 Rounds For Time:
-400 meter run
--15 HSPU
--50 Double Unders (mod: 3 to 1 singles)

4 mile run

target 32 mins

Time 27:49mins

Happy :)

Deadlift 10-10-10-10-10

Cash out: Max Pullups in one set

Result: 295, 18

Pre-WOD
3X5 Bench Press

WOD - For Time:
(50-40-30-20-10)
-Double Unders
-Sit Ups

Post:
-90 seconds of max muscle ups
(mod: max ring dips)

EMOTM Snatch for 10 mins
Best 21/Worst 27

Pre-WOD:
Work Up to a heavy Clean & Jerk

WOD : 10 minute AMRAP
-10 Hang Cleans (#134/95)
-10 Pull Ups
-10 Box Jump Overs

Complete as many rounds as possible in 10 minutes of:

• 5 bar muscle-ups
• 135-lb. thrusters, 10 reps

Olympic lifting day in the garage.

Warmup:
100 KB swings @ 16kg
25/25 one-arm KB swings each arm @ 16kg

Clean & jerk practice:
Warmup: 6 x 65# clean and split jerks

Then:
EMOTM for 8 min:
2 power cleans & 1 jerk @ 80% (100#)

Then:
Every 30 sec for 5 min:
1 power snatch @ 65#

Trying out my new Adidas weightlifting shoes with some Olympic lifting. Felt very solid and secure. Really stable. The shoes are breaking in nicely.

Cash out:
100 KB swings @ 55#

Finished a shirtless sweaty mess.

Tabata style:
Row
Box Jumps
Push Press 45#
Squats

Strength:

Back Squats - 6x135, 6x185, 6x225, 6x245, 6x265, 6x285, 5x305
Front Squats - 2x185, 2x205, 2x225, 2x245, 2x265

Metcon:

3 Rnds: 10 Back Sq (225lbs), 10 Burp/BJs (24"), 20 Ring Rows

Time - 11:15