Back Squat:
205 pounds, 3 x 5 reps

Shoulder press:
100 pounds, 3 x 5 reps

Hang power clean:
145 pounds, 5 x 3 reps

For Tuesday:

WOD 121110:
BB Gymnastics

20 minutes to establish a 1RM Snatch.
- Ended on 175 before time elapsed. Missed 185 3 times...

20 minutes to establish a 1RM Clean & Jerk.
- Ended on 265 clean (failed jerk)

Conditioning

4 rounds for time of:

5 Back Squats @ 250/165#
10 KB Push Press @ 53/35 (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125# (prowler plus 2 plates, length of the mats x 3)

Time - 8:43, this was awesomely bad. One of the only times I've almost thrown up in a workout

Pre-WOD:
-1 Rep Squat Snatch every 30 seconds for 15 minutes (65 & 75)

WOD:
-30 Reps for time: Squat Clean to Overhead (155/115) (95)

Post:
-Tabata Situps-100 reps in as few sets as possible

AMRAP in 21 minutes of:

Push-up x 11
Squat Clean (155/115#) x 5 (115)
Box Jump (24/20") x 10

Rds 9 + 2 Bx

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

21:40

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders --> subbed 40 singles
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

22:50

Warm Up:
2x
10 Squats
10 Mountain Climbers
10 Push Ups
5 Pull Ups

Mobility:
Calves on wall
PNF Hamstring
Sit in squat for 1 minute

Max Effort:
Low-bar Back Squats
8 @ 70% [205 lb.]
5 @ 75% [215 lb.]
3 @ 80% [225 lb.]
3 @ 85% [235 lb.]
1 @ 90% [245 lb.]
1 @ 90% [245 lb.]

MetCon:
Mini-Annie
30-20-10
Double Unders and Sit Ups

Back Squat 5-5-5-5-5 - 60% of 1RM (45-75-75-75-75)

Then;

Buy in 400m run
10 burpee broad jumps (across lifting platform)
20 push ups
30 ab mats
40 squats
50 double unders
40 squats
30 ab mats
20 push ups
10 burpee broad jump
Buy out 400m run

Walked a little during the last run :( but still happy with my time.

Sister Erin helped with technique

Warmup - 25m Free x 4

Kick Practice with board - 100m flutters

10 x 25m - Free

2 on the minute
2 on the 55
2 on the 50
1 min break
2 on 45
2 on 40

2 x 50 Free

Result - Swimming is hard.

5 minutes (cumulative) jump rope singles

5x5 power cleans

Holbrook:

squats
burpees
pushups
10,9,8...3,2,1