Warmup:
Junkyard dog warmup; 45# barbell front squat, clean, & jerk warmups.

Don't like the JYD warmup. Especially when you're short & get a long-torso'd partner.

Strength & skill:
25 min to find 1RM clean and jerk (130# clean, 125# jerk)

Really good. I like clean and jerks a lot, so this was very fun for me. Even though I just tested it the other week. Did a bunch of warmups, some at 75#, some 95#, some 115#, a few each. Went for the 125# without realizing until much later that I had 15s on the bar, not 10s. Tried 130# and managed to power clean that OK, but couldn't jerk it overhead even after a few attempts. My closest attempt, I whacked myself in the chin on the way up and lost it. Still, a 5# PR in both lifts, even from last week.

I tried squat cleans but after about 100# I lose good form and fall over, so I kept it to power cleans. I want to work on my squat cleans with heavier weight.

WOD:
3 rounds
5 wall climbs
15 hang power cleans (Rx 135, did 95#)
15 burpees
Finish: 14:35

Very tiring. Wall climbs were bullshit. Power cleans were heavy-ish for me. I don't usually do 95# HPCs in a WOD but I figured I could do it. Broke them into 5s and they were just fine. Burpees also awful but not the worst ones I've ever done. Was soaked with sweat afterward.

I went to Mid City Gym at lunch and did a couplet of landmine exercises and 10 C2B pullups for 3-4 rounds, then I switched to landmine exercises and weighted pullups for 3 rounds, then did both wieghted and dropped off and did C2B for 2-3 reps.
I rested a few minutes and then worked on my OHS off the rack. Felt pretty good over all (65x10, 95x10, 115x8, 135x8)
stretched out a bit and then went back to work...
longer warmup with lots of DU and snatch balance work

4 Rounds (3 min rest between)
8 Front Squat (FS)

100 push-ups for time
7:29

50-40-30-20-10 Double Unders and
25-20-15-10-5 KB Swings (28KG) - Chris
15-12-9-6-3 KB Swings (24KG) - Meg

50 Box Jumps for time

Skill
Snatch - 50kg
C&J - 50kg
weighted Tabata Plank (5kg)
5 minutes of HS walk practice

5x1 Deadlifts
(120kg - 130kg - 140kg - 150kg - 160kg)

Daily burn-yoga

Class will be at 4:30 Monday:

Skill:

6 rounds
- 3 position clean + 1 jerk (top down, hi hang, above knee, then from the floor)
- 3 muscle ups (bar or ring, sub 5 strict ring dips)

Conditioning:
3 rounds for time.
-Stoplight run
-20 Toes to bar
-7 shoulder to overhead (155/105)

Complete as many rounds in 20 minutes as you can of:
* Run 400 meters
* Max rep Pull-ups

(Red band - 15 pull-ups per set. Got in 6 runs.

A.
Take 15 minutes and build to today’s 1-RM Power Clean
Just as before, I was only able to get up to 190lb, equaling my previous 1RM. I tried three times for 200, but I'm still not there yet - very close!

B.
For time:
Row 30 Calories
Burpees x 30 reps
Wall Ball Shots x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 30 reps
Pull-Ups x 30 reps
This was a poor workout. I did my Wall Balls and Burpees first, breaking my Wall Balls into sets of 15, and my Burpees into sets of 5. After this, I did the Row, for the Kettlebell Swings I did two sets of 15 with a 55lb dumbbell. For the Push Presses, I eventually did these with 30lb, but my shoulders were pretty smoked by then! For the Pull-Ups, I did two sets of 15 with a blue band, really exaggerating my swing in the process.