5 RFT

12 deadlifts
9 hang cleans
6 push jerk

(95#)

Find Heavy 1RM Snatch
Worked up to 85# (Previous PR)
Working on Full Snatch at 85# didn't get it.

Find Heavy 1RM Clean
Worked up to 115 (Previous PR of 120)
Wasn't too focused on this one

Front Squat 4-3-2-4-3-2-6
85-105-125-105-125-135-105

10 Wall walks
20 wallball (20 lbs)
30 pull-up
40 push-up
50 air squat
60 sit-up
5 wall walks

21-15-9 reps for time of:

Thruster, 25 pound dumbbells
KB swings, 25 pounds
Burpees

Note: Thrusters make it harder!

21-15-9 Reps for Time of:

Deadlift #165
Front Squat #75
Strict Pull Ups

On the 3rd round I accidentally did 4 extra deadlifts before I realized I was only supposed to do 9. Still PR'd. Also while fasting.

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Standard squats

Track & Field
6 Laps of the Infield + Dynamic Stretching (Cooldown)
Low Back Rehab Exercises
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
High Jump Takeoffs (fosbury flop, scissor jump, horizontal & diagonal sit position landings)
Static Stretching (Cooldown)

Tara videos...lots of legs

5 x 3 FS w/ 3 second pause @ 155

“Helen”

400m Run

21 KBS 1.5/1p

12 Pull ups

3 Rounds