Jumprope warmup

5x5 Clean 80 kg

Benchpress Skills

400 m x 5

Stretch cooldown

SKILL: OHS

6 min AMRAP

5 Hang Power Clean 145/105
7 Chest to Bar Pull-up

5rds + 2 PC

3 rounds for time

50 squats

50 deadlifts 155

50 hip extension or superman - Modded to 25 of each

Oh my poor back. Could have Rx'd, was forbidden from trying on pain of death =[.

Happy friday!

4 rounds:

Handstand Hold 60 sec
L-Hang 60 sec

For Time:

800m run
30x hang cleans 135#*
30x shoulder to overhead 135#*
30x toes to bar
30x double unders
800m run

• = 115#

notes: oh man this was pretty tough and it would have taken me considerably longer if i had done RX.

There is no description for this WOD as it is stat.

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
Week 8: 50kg x 5, 60kg x 5, 70kg x 5
Week 9: 80kg x 5, 92.5kg x 5, 105kg x 5
Week 10: 85kg x 3, 100kg x 3, 110kg x 4

1 rep max 5 pound pr

100 Burpee
300 Double Unders

Partition however you like!

Broke it down into 10 & 30 DU every min.

2 Deadlift on the minute @ 50% with 1 Box Jump 30/24 for 9 Minutes.
Deadlift was 177#, Box Jump was 30"

then: 5 min Rest
Diane
21.15.9
Deadlift 225#
Handstand Push-up

12:42 total time, RX, PR! woot