Squat clean 5x3

With reset

Warm Up:
Push Ups
Pull Ups (Chest to Bar)
Jump Ropes (mixed singles and doubles)

Mobility:
PVC Pass Through
Kettle Bell on Shoulders

Max Effort:
1 Rep Max Bench Press
Failed 2x at 190 LBs

Extra Work:
5x Muscle Ups with 3 Ring Dips
Don't have muscle ups, so I worked on muscle ups.

Consecutive Overhead Squats
20 at 95 LBs

Back Squat

5-5-5-5-5

*Post loads.

115-135-145(3)-95 -115

1 power clean @ 70kg
60 SU
3 BMU assisted
Increase each round with 1 PC
15 min AMRAP

47 Burpees - After Review of the Video only 46 Burpees were done... Just completed an extra burpee the following morning.

“The Crossfit Total”

Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep

*You have three attempts to find your 1 rep max for each lift.

Previous #'s from Feb 20, 2012
BS: 315
SP: 160
DL: 335
Total: 810#

New #'s
BS: 320/325/340*
SP: 165/175/180*
DL: 345/385/400/405*
Total: 925#
*All PR's

Barbell condition:

3 rds:
20 DL 225/155
20 Power clean 185/135
20 STOH 135/95

Rest 3 min btw intervalls. One barbell, you change weights. DL in one or max two sets, power cleans as "fast" singles, stoh in one or max two sets.

Back Squat 5 RM

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Pack:
Five rounds for time of:
185 pound Deadlift, 7 reps
7 L-pull-ups (sub tuck pull up if unable to L pull up)

12' AMRAP
10 Wall Ball
10 Ring Dip
10 Pistol squat alt