Bench Press Max

2 snatches EMOTM - 5 min
3 min max snatches

1 mile run

5x5 front Squat 50% of max

Conditioning: partner up you go I go style
4 rounds
200m row & 15 cal Airdyne switch each round
10 Thrusters (95lbs)
10 Burpees
Partners: Rue & Joe

Run 5.6 miles

95lb clean
12-9-6 dips
6:05

last time: 8:15

Go up in weight and dips next time.

L-sit for time. 37 seconds
Handstand walk for distance. 5 yards
Chest to bar weighted pull-up for load. 30 lbs
Snatch 1 rep for load. 105 lbs

5x5 front Squat with Jill and "Bibbs" 105lbs

Conditioning: partner up you go I go style
4 rounds
200m row & 15 cal Airdyne switch each round
10 Thrusters (65lbs)
10 Burpees
Partner: Jill

AM: 75 min
Warm up for 15 min
1.Conditioning
20 x 1 min on/ 1 min off:
A) Row for cal
Reps: 15 15 15 15 15 15 15 15 16 17 = 153 cal
B) 3 Strict pull ups + 6 Push ups + ME KB Swings (UB) - 16 kg
Reps: 21 21 22 22 22 22 22 22 22 23 = 219 reps
HR 160/178
Cool down for 15 min

PM: 140 min
Warm up for 15 min + 20 m HSW
1.Gymnastics
A. RMU practice
- RS 3 x 6
- TWB 2 x 3
- HTR 3 x 1
- MU 5 x 1
- MU + HTR 5 x 1 + 1
- Total of 10 MU

2.Weightlifting
A. Power Clean + 2 Split jerks
- Heavy for the day
- 2 s. Pause at split position

B. Jerk dips
- 3 x 4 @ 100-115% of A)
- 3 x 4 x 72.5 kg

3.Accessory
A. 4 sets:
10 Reverse hypers (Heavy!) - 50 kg
3-5 Dragon flags - single leg
20+20 m Single arm farmers carry (medium weight) - 20 kg

16 Rounds 

100M sprint
10 DU

Strength/Power.
5 Power Clean @ 80%
Rest 2 min.
10 Power Clean @ 70%
Rest 2 min.
15 Power Clean @ 60%
Note time and weight for each set. Base percentage on last Monday’s 1RM Clean + Jerk (below). If you missed Monday, go off your last known 1RM Clean.
Met-Con.
500m Row
20 Handstand Push-Ups
Note time and Rest 2 mins., then
4 Rounds:
10 Ring Dips
40 Double Unders

155(:14) - 135(:28) - 115 (:53)
3:46
13:17