Establish training max for Power Clean. 215lbs

Conditioning:
3 x 5 min AMRAPs (3 minute rest in between)

1)
5 x wall walks
6 x KB Snatch each arm 53lbs 4 rounds

2)
8 x goblet squat 70lbs
10 cal airdyne 3 rounds

3)
7 x deadlift 225lbs
7 x box jump 4 rounds

"Paul”

5 Rounds
50 Double unders
35 Knees 2 Elbows

20yd. Overhead walk 185/130 (MOD: 75#)

Should have done the Squat Clean/box jump burpee wod, but just did not have it in me to kill my legs.

7 minutes longer than 2 years ago. :( I would blame it on my Murph'ed hands, but truly, my K2e & T2b have become progressively poor.

10 leg lift/ball pass
20 ball slams
1 minute ring plank
10 hindu push-ups
20 ball slams

Back Squat – @ 31X1 4×3

10 minute Amrap

6 Dumbell Hang Power Cleans 45/30

10 Deficit Push Ups

20 Double Unders

warmup:
100 doubles

3x5 hang cleans: 115, 135, 165

then
4 rounds
10 wall balls
10 pull ups
4 man makers (35# db each arm)

warmup:
2 rounds of
50 doubles
1 min handstand hold
bear crawls
5 ring dip progressions

wod
3 rounds of
10 turkish getups left arm
10 turkish getups right arm
10 push ups

30# kb

then 4x5 back squats:
135, 225, 275, 315

A partner WOD.
Each team gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

Result: Oleg and Justin (the tall guy from CrossFit Love, Northern Liberties, Philly) 12:40

5 Round For Time
- 20 35 lb KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm 35 lb KB Push Presses each side

2x max plank afterwards

Sprint Intervals:

150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
100m - 1x100m - 13.43

10 minutes stepmill

3 rounds:
30 steps OH walking lunge (no weight)
Run 300m

Sumo Squat @ 115lbs
(2 warm up sets, @75lbs)
5-5-5

Superset:
3x8 RDL
3x15 Lunge Jumps

Superset:
Flexed Range Low Squat 3x15
Good Morning 3x15

Rear Foot Elevated Split Squat 2x10 each leg
Single Leg Leg Press 2x10 each leg

Calf Raise 5x15

Lying Hamstring Curl 50x

5 minutes 30:30 Stepmill Tabatas