Workout 13.4

7 minute AMRAP of:
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 ring dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (45)

Run 1 mile
Plank - 1min.
Side Plank - 45 sec. each side
Front snow angle - 25 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 20 reps
Run 1/2 mile

Strength:
10x3 Press

Midline:
5x10 GHD SU (Parallel)

1. Squats
   3x3 @ 185
   1x10 @ 140 (PR)

2. Small 'Kelly'
   2RFT
   400m Run
   30 Box Jumps (20')
   30 Wall Balls

13:10

warm-up 4 rounds
20 push-ups
10 lunges
15 hamstring curl on stability ball

then

100 dips
70 single leg KB deadlifts.

3×5 Back Squat
145lbs
then,
4x 400m run
1:40, 1:35, 1:26, 1:34
-rest as needed between

Workout 13.4

7 minute AMRAP of (#135/95):
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...
etc...

I used #75. Completed 12 rounds + 1 C&J and used the GHD

6 RFT

5 Push ups
10 Overhead Squats @ 55lb
15 Alternating Single Arm KB Swings @ 45lb
20 Double Unders