Progressive

185, 205, 225 and tried 245 for the heck of it and missed

Conditioning: “Annie” 50-40-30-20-10 reps for time of

Situps
Double Unders

Did 20 DU for the 50, did all 40 DU, SU after that

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch. 65
10:00-20:00 Establish a 1RM Clean & Jerk. 90
20:00-30:00 Establish a 3RM Front Squat. 135
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
(8+5)=245
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+

Warm up Squats
5x5 - 14 reps at 275, 11 @ 225

5x5 Press @ 135

OHS 45# to SOTS press - tinkered around here

8 sled pushes down and back

2 plate sprints for 5, 4 plate walks for 3

Overhead squat 3-3-3

Warm up
- Run 5 min

4 rounds of:
- .15 s Jumping Jacks
- .15 s Squats
- .15 s mountain climbers
- .15 s Jumping squats

10 minutes of:
6 Bent over barbell rows 40 kg even minutes
3 squat cleans 40 kg odd minutes

Skill dev: Snatch

Cool Down + stretch

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps

(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

Warmup:
30 air squats
20 roll outs
30 oh squats

5 rounds of:
10 push ups
15 sit ups
5 pull ups

Row 4 min
30/30 - 5 times

15 mins warm up
12 x 1 min @ 90% , 1 min relax
15 mins cool down

http://www.endomondo.com/workouts/270789072/6919328

Long Run

http://www.endomondo.com/workouts/269619872/6919328