“Captain Crunch” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 42,5/30kg
Time remaining, Max Calorie Row
Rest 4:00
“Captain Crunch” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 52,5/37,5kg
Time remaining, Max Calorie Row
Rest 4:00
“Captain Crunch” Part 3
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 60/42,5kg
Time remaining, Max Calorie Row

20 min amrap:
5 strict pull up
10 push up
15 air squat
30 DU

Go with 75%-80% pressure, focus on quality.

Swings x 15
Ab mat sit ups x 15

Finished with 500 jump rope

21-15-9
Wallball
KB Swing
Run 160m

Rest day, total workouts of the week 2 hours, x 2

Metcon: la
Aer: la, 40 min
Squat: -

Gymnastics:
CTB 30
Pull up -
TTB 45
HSPU 45

MU -
BMU la 17
Bfly -
HSW la

Sleep 3/7
Avg. time asleep 7:52
Avg. time to bed 23:50

Skill work:
- Squat form & technique (back, front, & overhead)
- Power clean form & technique
- Snatch form & technique

1500m Row - 5:49

3rds

Ring Dips (15)
Chest To Bar (15)

5 x 3 Thrusters (increase in weight each set)

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.
Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

Record Total Reps

1st Round
- 400 M run
- Max HSPU

2nd Round
- 400 M run
- Max Pull Ups

3rd Round
- 400 M run
- Max Air Squats

4th Round
- 400 M run
- Max Sit ups

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Since I ran this morning and my 400s are kinda slow, I did 300m row instead of the 400m run.

Reps were 12-7-17-12

Thrusters were 45-55-65-75-80

12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Hip Extensions
A good amount of work pulling today. A recovery pace here will provide a flushing effort, expediting our recovery through increased blood flow. Naturally no score for this. Should be a conversational, light pace. If we do not have a GHD for hip extensions, a band can be used for banded good mornings .
Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders

For Time

• 10 Power Cleans 60kg
• 10 GHD Situps
• 8 Power Cleans 60kg
• 10 GHD Situps
• 6 Power Cleans 60kg
• 10 GHD Situps
• 4 Power Cleans 60kg
• 10 GHD Situps
• 2 Power Cleans 60kg
• 10 GHD Situps