WARM UP
MOBILITY
- Ball: Thoracic
- Floor: Hip Flexion > Pigeon
- Doorway: Pec
- Band: Shoulder External Rotation (90/90)
NASM DYNAMIC WARM UP
2 rounds:
- 4pt. Arm/Opp Leg Raise, 15/side
- SLRDL, 15/side
- Front Lunge with Rotation (toward front leg), 15/side
OLY WARM UP
- Pendlay
OUTLAW BBG
a. EMOM for 5 minutes:
- 2 Hang Squat Cleans @ 70%
155 - Worked on shoulder shrug and getting under the bar FAST.

WOD
21-15 and 9 rep rounds of:
- Left-arm Kettlebell snatch (53/35#)
- Right-arm Kettlebell snatch (53/35#)
- Pull-ups

Time: 7:32 Taped over my already destroyed hands + wore gymnastics grips to prevent more tearing. They worked perfectly!

3 RFT:
15 Thrusters 95#
20 Hand Release Push Ups

8 min. AMRAP
10 med ball cleans 25#
12 abmat sit-ups

2x 10 min rounds of Airdyne for total calories. 85%effort, 3 min. rest between rounds, try to achieve same number of calories

SCORE: 1st round - 141 cal
2nd round - 147 cal

Deadlift 115/85
200m run
Hand release push ups

Perform

25 DL, 200m run, 5 HRPU
20 DL, 200m run, 10 HRPU
15 DL, 200m run, 15 HRPU
10 DL, 200m run, 20 HRPU
5 DL, 200m run, 25 HRPU
10 DL, 200m run, 20 HRPU
15 DL, 200m run, 15 HRPU
20 DL, 200m run, 10 HRPU
25 DL, 200m run, 5 HRPU

20:42

I don't know if I skipped a round or if Tory did an exrta one? He was a lap ahead of me, but still going when I finished... I marked off 9 rounds on the board, so I'm pretty sure I kept count right, but who knows :) All the DL's were unbroken expect the last round. Push ups were in groups of 10's (and 5's when appicable).

Strength:
5×3 Weighted Pull-Ups

Conditioning – 15-12-9-6-3 Reps For Time:
Hang Power Cleans (135/95)
Burpees Over-the-Bar

Finisher:
AMRAP in 3 Minutes Jumping Air Squats

15mins to find 1rm Clean, 55x5, 65x3, 75x2, 85x1

Then,

10min AMRAP

3 Hang clean to thrusters 135/95 <--65#

3 Burpee box jump 30/24 <--Stepped up on 24in box

3 Chest 2 bar pull up <--regular pull ups on that terrible hand ripping small bar. bleck!

Continue adding 3 reps to each exercise per round for 10mins. Score total reps.
Everything was scaled! Ugly WOD. 2 rounds + 20 reps. Kudos to those awesome chicks who pumped up the weight & jumped on the big box!!! (Pam & Melyssa)

Metcon:

3 Rnds: 300m row, 20 Box Jumps (24"), 20 K2E, 20 Push Press (115lbs), 40 DUs

Time - 21:45

15mins to find 1rm Clean, 35x1, 65x1, 85x1, 95x1, 105x1, 110x1!
- Deconstructing my clean... going backwards truly worked out for me... for I got a PR with my improved form!!! The clean felt great... it's the squat portion that I struggled. Failed once at 110 b/c I couldn't get back up.

Then,

10min AMRAP

3 Hang clean to thrusters 135/95 MOD 75

3 Burpee box jump 30/24

3 Chest 2 bar pull up MOD purple band

Continue adding 3 reps to each exercise per round for 10mins. Score total reps.

2 rounds + 17 reps

Took my time to get my bearings and tried to pick it up in the last 2 minutes. Should be able to do the hang clean to thrusters in groupings of 2 or 3 (started with 1's). Those 24" box jumps are HIGH!

15mins to find 1rm Clean (65x3, 75x2, 85x1, 95x1 - PR!)

Then,

10min AMRAP

3 Hang clean to thrusters 135/95 (MOD: 65#)
3 Burpee box jump 30/24
3 Chest 2 bar pull up (MOD: Pull ups and Ring Rows)

Continue adding 3 reps to each exercise per round for 10mins. Score total reps.

1RM Clean: 5# PR! 95# felt good/easy, but couldn't clean 100#
WOD: Did pull ups for the 3's and 6's. Couldn't get up at all in the 9's, so I did ring rows for that round. Made it through 3 box jumps in the 12's.

69 reps