For Time:

800m run
30x hang cleans 95
30x shoulder to overhead 95
30x toes to bar
30x double unders
800m run

• = 95#

21-15-9 of

burpees
ring dips
kb swings 35#

Did not push myself hard enough on this one

21-15-9 of

burpees
ring dips
kb swings 35#

Did not push myself hard enough on this one

Pause bench press 4-4-3

Baseline: ROM Drills. Run 400m, then Burgener warm up + skill transfer exercises (clean grip).

Strength: Work up to 1 RM clean and jerk. (1RM = 155#)

Work capacity: Complete 10-9-8-7…1 reps of the following…Back Squat (155#), Bench press (115#), TGU (30#)

Stamina: Chipper, not timed: 10x clean and jerk (95#), 800m run.

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*Burgener warm up + skill transfer exercises (clean grip)
- power shrugs x 3 (down and up, just like jumping)
- power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
- power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
- muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
- overhead sqt x 3
- pressing snatch balance x 3
- heaving snatch balance x 3
- snatch balance x 3

Cleans

3 on the minute every minute for 18 minutes at 65-70% of max
15@175 then 3@185

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

Felt good to workout after a couple days of being dehydrated/ a fever. Love being able to do crossfit workouts outside.

Stoplight Run
15-14-13-12....3-2-1
Step Ups (each leg)
Wall Ball
Weighted Step ups
*after completion of the 8th rep and last rep you will hit up a stoplight run.

REMINDER - MORNING CLASS ONLY ON FRIDAY

Used tall box, 14lb med ball and 35lb for situps

20 Turkish get ups (10 per side)
10 each arm @ 20#

5 rounds

Bench press - Max Reps: 13, 11, 13, 13, 15
Pull ups, ring rows, towel, kip, etc. -

Kip - 8
Ring Row - 6
Dead Hang 1
Towel - 4

4 tabatas, rest 1 min between, count reps:
1) box jumps
2) lunges with dB
3) pull-ups (straight with rubberband or kipping pull-ups)
4) push-ups