Bench Press
3-3-3 // 53-63-73

Volume Training // black band

Pre-WOD: Work Up to a Heavy Combo-
1 Dead Lift
1 Hang Clean
1 Clean
(#265)

WOD: For Time:
-1000 Meter Row
-50 Burpees
-75 KB Swings (#53/35)

Pre-WOD:
7x2 bench press at 85% of 1RM (185x3R 190x4R)

WOD - For Time:
- 200 Meter Farmers Carry
- 3x (400 meter Run, 25 HR Push Ups)
- 200 Meter Farmers Carry

20 min. AMRAP:
6 Squat Clean 135#,
28 DU,
6 Shoulder to OHD 135#,
9 Burpees

3 Complete rounds + 4 Squat Cleans

I did this one last night with VERY little warm up. I got to the gym at about 9:20 and got right into warming up.
I then hit the WOD.
I did use wrist wraps and glad I did. I did need them. I used chaulk as well.
The Squat Cleans were nice overall...
DUs were no big deal, but messed up on the first set a bunch of times.
Shoulder to OHD was taken from the rack and done usually in a 4/2 or 5/1
Burpees were no big deal.. just bang them out.
I did not do any post WOD stretching at all.. just left the gym and walked the dog.. kind of tried to do some super light stretching while walking the dog.

Strength
Snatch
Take 15 minutes to establish a heavy 1rep Snatch.- Did squat snatch and 135

Conditioning
A.
10 Minute AMRAP Ladder:
• 4 Power Snatch (#95/65)
• 4 Toes to Bar
Reps go up by 4

B.
10 Minute AMRAP Ladder:
• 4 Power Snatch (#115/75)
• 4 Toes to Bar
Reps go up by 4

C.
8 Minute AMRAP Ladder:
• 3 Snatch (#135/95)
• 6 Toes to Bar
Reps go up by 3

Chose option B. finished at 4 rounds and 6 reps

15 minutes incline treadmill walk

HBBS 5x3
95-115-135-155-175 (2x)- 185- (2x)

Explosive HBBS 6x3 @ 65lbs
3x Pistols (each leg)

Running drills (to loosen my legs, they were tight after squats)
100m Butt kicks/100m jog
100m Power Skips/ 100m jog
100m Reverse Run/ 100m jog

6 minutes 30:10 Elliptical Sprints

WOD

2 MINUTE AMRAP:

5 HANDSTAND PUSH UPS
5 BURPEES

2 MINUTE AMRAP

5 PULL UPS
5 BOX JUMPS

2 MINUTE AMRAP

5 TOES 2 BAR
5 HR PUSH UPS

6 MINUTE AMRAP

5 HANDSTAND PUSH UPS
5 BURPEES
5 PULL UPS
5 BOX JUMPS
5 TOES 2 BAR
5 HR PUSH UPS

10x3 EMOM deadlift 125lb

10/8/6/4/2
-power snatch 55lb
-box jumps
-400m row

10 minute EMOM
Heavy Hang Power Clean x 3 reps: 25kg x 7 minutes, 27.5kg x 3 minutes (5 reps each) then,
Burpees for 90 seconds: 21

27.5kg = 60.5 lb

EMOM: 5 burpees, then thrusters, for time until 50 thrusters reached.

Weight: bar (15kg = 33lb)