Strength:
Deadlift 5RM
- 30
Strict Pull Ups 3 X Max Reps
- BB 5, 5, 6

WOD:
Tabatas
Pushups
-59
1:00 rest
Kettlebell Swings
-50
1:00 Rest
Burpees
-20

15 Toes To bar
12 Burpees
9 DeadLift 135/95lb
6 Powe Snatch 135/95lb
3 OHS 135/95lb

6 miles (Merrifield)

10 min AMRAP

10 shoulder to overhead (89)
10 toes to bar (knees to elbow)
30 double unders

3 rounds + 17

2 mins. ME push up (hand release)
30s rest
37

2 mins. ME sit up
30s rest
77

2 mins ME pull up (black band)
30s rest
18

2 mins ME air squat
74

CASH OUT
run 800 m
3:10

Jackie

Result: 00:06:03

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until 15 minutes or you tap out. If you fail – start over at 1 and continue to the 15 minute mark. Clean and Jerk Rx weight – 135#/95#

Warmup
Tabata- Lateral Ball Slam (20/15)

2 RNFT of:
7 Clapping Push Up
7 Diamond Push Up
7 Pseudo Planche Push Up

Tabata felt good - a bit hard on the wrists/forearms, trying to keep the ball up. Sped through the pushups probably faster than I should have... need to work on a softer landing on the clapping push ups.

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Bench Press
10/10/10/10/10 50-65% in 5% increases
2 Minutes Rest Between Sets

Worked at 35/40/45/45, felt good, maybe a bit light?

Pendlay Row
12/12/12/12 (115/75)

Worked at 45#. Definitely struggled during the last few reps of the last set.

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Conditioning
9 Minute AMRAP of:

10 each Renegade Row (45/25×2)
10 HRPU
10 K2E

4 rds + 10x2 renegade rows, 15#
Sped through the first round, then probably took too many breaks by the end... K2E getting better!!

Front Squat 5-5-3-3-1-1-1
then complete: 3 Rounds for time of: 5 Front Squats @ 70% of your 1RM 15 ABMat Sit ups

20+ minutes