2 Power Clean 5sets
CNJ 6x1
Front squat 5x2

Flat footed snatch high pull
5x3@ light load

For Time:
30 Clean and Jerks (135/95)

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

100 Double Unders

400m Run w/ Medball 20/14

Wall balls killed me.

For Time:

10 HSPU

15 Body Weight Deadlift

25 Box Jump 24/20

50 Pull-up

75 Wallball 20/14

100 Double Unders

400m Run w/ Medball 20/14

I felt pretty good on this one. Mike beat me by 2 secs...I dropped my med ball during the run once, and couldn't quite catch him! My double unders are improving with my new rope. It's lighter and I've had to adjust my timing quite a bit.

My back is feeling a little knotted up...in the middle, where my lats insert...not sure what's going on there.

Back Squats: 1-10-1-15-1-20 (315-275-335-275-355-275)

WOD: For Time

30 HSPU
30 Shoot Through
30 KTE

KAREN is 150 wall balls... Rx with a 20lb ball

I Rx'd it in 13 minutes 37 seconds !!

15 minutes to reach 1RM Snatch 60#

then:

Randy

75 Power Snatch 75/45 - 30#

Ran a mile after workout.

Was the fastest in the 7pm class (that's a first), but that probably means my weight is too low. I find the snatch to be one of the toughest skills for me to learn (insert joke here). I am still working on form and am hoping to finally be able to make one of Caleb's classes someday.

1-1-1-1-1 Dead Lift (355lbs)

Then....

21-15-9
Deadlifts @ 75% (265lbs)
Ring Rows

5 Rounds For Time:
14 (7/7) Single Arm DB STOH 25-30/15-20kg
7 C2B or 10 Pull-ups
10 BBJO 60/50cm
- Rest 2:00 btw rounds