Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26)
1o Pull ups
10 burpees

A.
Every 2:30 minutes x 8 Rounds
1 Clean Deadlift to mid thigh + 1 Power Clean 4@85lbs 4@75lbs

B.

9 Rounds

5 Deadlifts 225/150 115 lbs
5 Pull Ups, chest to bar if they can be cycled in a timely manner blue&black band
*10 min cap

8 + 5 DL

A.
Floor Press 5RM w/ 1 second pause on the floor - 65 lbs
Max Reps @ 80% w/ 1 second pause on the floor - 10

B.
8 Rounds

6 Front Rack Lunges 185/125 - 65 lbs

6 Plyo Push Ups - reg push ups

12 Russian Twist - 25 lb plate

10:53 min

5 sled 80 added lbs
10 ball leg passes
15 dips
20 35# ball 1/4 get-ups

Strength
15 min to find 3RM thruster
65, 75, 80, 85, 90, 95

WOD
10min AMRAP
15 Wall Balls (20/14)
30 DU

RX. 4 rounds + 5 WB

Pre-WOD:
7 X 3 Push Press
Only did 6 to save my shoulders
65, 85, 95, 100, 110, 115

WOD - On the minute, every minute for seven minutes:

-20 Double Unders (modified: 5 burpees)
-Thrusters (#95/65) as many as possible with remaining time of each minute

Post
-100 Sit Ups as quickly as possible

On the :30 for 3 minutes (6 rounds)
using 80% 1 RM of max Power Clean
I used 155 lbs even though I don't think I've ever power cleaned 194 lbs
It was a good weight and my form was pretty solid for all moves
It was a little heavy, but not too bad and my form was good where I could really focus on technique and speed.
I stretched and warmed up for about 20 minutes and stretched for about 5 minutes Post WOD.
I did this during my lunch hour at Mid City Gym
I did not get much sleep at all last night... I have to stop watching late night movies.

Clean technique - no max this week

WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (35lb)
1 wall walk up (Modified)

6 Rounds 1 Stone

Strength:
3-4 rounds of
3RM Front squat (hice 70kg 70kg 80kg)
3RM weighted strict pull-up (hice 10kg 20kg)
WOD:
team of 2 AMRAP 12:
10 front squat 50kg (hice con 45kg)
10 kb swing 24 kg
10 Pull-up
hicimos 10 rondas + 20 reps

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

Did 5 rounds