Heavy Squats

10x3 @ 205

I dropped the third one in set 6. That's the first time Ive failed in a set in this whole program...im ok with that.

30 Clean & Jerks For Time:
Sets of 10-8-6-4-2 Reps

65-75-85-95-100

30 Clean & Jerks For Time:
Sets of 10-8-6-4-2 Reps

145-155-165-175-185 Pounds

Post WOD
50 T2B

strength workout
12 sets 2 reps DE: 70% of 1RM
135 lbs

Four rounds, each for time, of:
Run 200m
15 Burpees
Rest 2:00 between rounds.

5 rounds for time of:

Men 80 kg
Women 40 kg

• 2 power cleans
• 2 hangpower cleans
• 2 jerks
• 2 ring MU
• 2 bar MU
• 40 doubleunders
• 90 sec rest

30 Clean & Jerks For Time:
Sets of 10-8-6-4-2 Reps

Post WOD
50 T2B

NOT A WOD, just a random workout. I'm strating the 100 pushup challenge as well as the 25 pull up challange and did the initial tests for that today.

Pull-ups: 3
Push-ups: 25

Also did Tabata cycling:
8 rounds: 20 sec max effort, 10 seconds rest

20 min AMRAP Ladder of:
1 Shuttle Run (200' total)
1 Wall Walk

Add one rep to each movement each round.

5 rounds

Strength: Squat Cleans

2x155, 2x175, 2x185, 2x195, 2x205, 2x210

Metcon: Wittman

7 rnds for time: 15 KBs (53lbs), 15 Power Cleans (95lbs), 15 Box Jumps (24")

Time: 23:51

Mobility Warmup + Shoulder Mobility

Strength Thruster 5-3-3-1 (15 minute cap)

21-15-9 (10 minute cap)
Front Squats (165 / 105)
HSPU (handstand pushup)

5-10 min break
then...
Cool Down: 100 partner MB situps