4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 1.5x bodyweight = 245 lbs
Bench press @ bodyweight = 145 lbs (rx would have been 165 lbs)
Power cleans @ 3/4 bodyweight = 125 lbs

Grace + More

30 Ground to Overhead 135/95

3min Rest

20 Ground to Overhead 135/95

2min Rest

10 Ground to Overhead 135/95

65#-Felt ok about this one, and think I should have tried for 70lbs.

Squat Challenge Lift-9 @ 125# x 10reps

Grace + More

30 Ground to Overhead 135/95

2min Rest

20 Ground to Overhead 135/95

1min Rest

10 Ground to Overhead 135/95

Hard but felt good, finished "Grace"/first 30 reps in about 7:31. Last time I did Grace I used 50# and did it in 8:10 so BiG improvement!

Sprint 120 yards, jog (or walk in my case) 40 yards x 24 (or x 16 in my case)

Basically we did laps around the infield of the track @ JJ Pearce...1 lap was 2x...I did essentially 2 miles (8 laps). I timed each mile...the first mile was 8:15 and second was 9:04 (had about one or two minutes of rest inbetween to catch my breath and get a drink). I am not in running shape at ALL! Gotta keep it up and see if I can improve!!

Strength:
Push Press 6-6-6-6
115-135-145-155

Met-Con
“The Chief”
5 rounds
AMRAP 3 minutes of
3 Power Cleans @ 135#
6 Push-ups
9 Squats
1 minute rest between rounds

5 + 3 Cleans
4 + 5 Squats
4 + 2 Squats
4 + 5 Squats
5

5 rds for time:
800m run
30 kb swings (2pd scaled to 1.5)
30 pull ups

Warm Ups
100 Jump Rope (single)

3x
5 Ring Dips
10 Push Ups
15 Squats

50 Flutter Kicks

Mobility
Shoulders -- bands and balls

1 Rep Max Bench Press -- Narrow Grip
165 LBs

100 Pull Ups for time. Max 12 minutes.
Got 98 in 12:00.

3 rounds for time:

400m Run
15 Squat snatch 75 lbs/50 lbs
9 HSPU - pike off box

Plus 2nd WOD
200m Run
15 Back squat 75#
9 HSPU - piked off box
8:22

SWOD 15 reps power snatch 95 lb

21-15-9 (15:56)
95lb. power snatch
Pull-ups (chest to bar)
Bar facing Burpees

rest 5 min

100 push-ups for time (5:30)