A.
Front Squat
*Set 1 – 3 reps @ 245
*Set 2 – 2 reps @ 260
*Set 3 – 1 rep @ 280
*Set 4 – 3 reps @ 260
*Set 5 – 2 reps @ 280
*Set 6 – 1 rep @ 295
Rest 2-3 minutes between sets.
B.
Take 15-20 minutes to build to today’s 1-RM Clean
265# Failed 275#
C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 325
(pause 2 seconds at mid-thigh)
Rest as needed
D.
For time:
3 Rounds
500m Row 1:1 rest

EMOM - Hang Cleans - 175lbs - 1, 2, 3,4,5,6,7,8 - total reps = 36

Metcon - 4 Rnds - 5 Hng Clns (175lbs), 5 Bk Sqts (255lbs), 5 DLs (335lbs)

Tempaus 70%, 75, 3x1@80%

Rive + työntö 70,75, 3x(1+1)80%

Etukyykky 2x70,2x75%,3x2@80%

Te - veto 3x2@100%

Bench press 3rm

Four rounds for time

5 T2B
20 DU
5 Pull Ups
20 DU

Partner WOD:

As a pair, complete 100 reps of each exercise. Only 1 person doing work at a time. Worked with Rick.

• Burpees
• Mountain Climbers (2-count putting feet up to the outside of the hands)
• HSPU (Did 3 kipping on the wall, Then did the rest with feet on a box)
• Abmat Situps
• Pullups
• Knees to Elbows
• Dips (Using a Box)
• Flutter Kicks (4-count)
• Squats

We each did 50 reps of each exercise

1 x 5 deadlift = max 215 lbs

then…

7 deadlifts @ 57% = used 125 lbs
7 L pull-ups - scaled to strict pull-ups with red band

AMRAP 8

Score: 4 rounds 10 reps

A.M.R.A.P. 15'

► 03 DeadLift
► 06 Burpees Over bar
► 09 Box Jump

40 box jumps
40 KB swings
40 air squats
40 wall balls

Complete as many squats as possible in 2 minutes