3 ROUNDS FOR TIME OF
400 Mt RUN
10 CLEAN AND JERKS

WOD:

Three rounds for time of:
Run 400 meters
30 Overhead squats (75/45)
21 Pull-ups

3 rounds:

1 legless rope climb
15 hang power cleans (135/95)
15 burpees

Snatches:

30 @ 55 lbs
20 @ 85 lbs
10 @ 105 lbs
5 @ 125 lbs

I couldn't get the 125s up. Lowered to 115. Struggled to get a few.

Then 3 attempts at max double-unders:
33, 45, 6

Then 3 rounds of
10 Bench press (95 lbs)

Bench press

Front squat

Lift:
5x5 145lb bench press

Row 2K on the crappy rower at 24 hour fitness.

Accumulated about 45 minutes walking dogs, and just walking before/after lifting

3-Position Clean 155 1r2s
175 1r2s
Power Jerk + Jerk 155 (2+1)r2s
165 (2+1)r2s
Clean Deadlift 255 5r4s
Front Squat 175 6r2s
195 5r
215 3r

2 weeks after first benchmark

500m Row
Air Squat (40)
Sit-Ups (30)
Push-ups (20)
Pull-ups (10)

a. 15 minutes:
5RM Snatch grip deadlift

b. 21-15-9 reps for time of:
Grounds to overhead 60kg/40kg
Toes to bar
burpees

c. 3 x 10 band tricep extention