Jog 40-50 minutes @ HR Zone 2-3

Pre-WOD:
Work Up to a heavy Squat Clean to Overhead (185#)

WOD - For Time:
- 15 Power Clean (135/95)
- 30 Wall Ball Shot (20/14)
- 45 II Unders (2:1)
- 10 Power Clean (155/105)
- 20 Wall Ball Shot
- 30 II Unders
- 5 Power Clean (175/115)
- 10 Wall Ball Shot
- 15 II Unders

Did 135#, 155# and 155# (not enough available weights) and modified DU's to singles (2:1)

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
I didn't do the Supinated Pull-Ups, but this definitely needs to be worked on. For the Back Squats, I got up to 3 reps at 185, and then I worked up to equaling my 1RM at 245. For my sets of 3, I made sure to get as low as possible, definitely beyond parallel.

B.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
For the Kettlebell Swings, I went through 55-60-65-70, and did my last set unbroken, despite the fact that it almost killed me. I'm fairly certain I sacrificed form on my last set, but I was able to get through everything.

C.
5-minute Row for calories
I was supposed to do this in an earlier workout, so I added this to the end of this one. In this case, I only got 78 calories, but this will definitely serve as a benchmark moving forward.

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

I wanted to maintain a steady pace and get to 6 rounds, and I was able to do that. I did all of my sets as Step-Ups to minimize injury, and I was able to maintain a relatively steady pace throughout, however I did stop in spots to catch my breath, which was a colossal mistake. At times, I also didn't know if I had enough reps in a set to continue, so I think that slowed me down in places as well.

This workout took everything I had. Period.

5 kierrosta
For time:
500m Row
10 Burpee Over box (24inc)
20 x 20m shutle run

Workout of the Day
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes
I didn't rest between singles, and I got up to about 155. For Ring Dips, I substituted Parallel Bar Dips with assistance, because this is something I've ALWAYS struggled with.

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)
For each set, I used 155 instead, because I could get a better pace and maintain good form. Instead of resting 3 minutes, I rested for 2 minutes. For each of the three sets, I got up to 4 Front Squats, and that almost got me right up to 3 minutes each time.

150 wall balls #20

Max clean and jerk (145 lbs)
Max clean (155 lbs)

Then
30 reps of 50% of max clean and jerk (75 lbs)
30 reps of 75% of max clean (115 lbs)

DEADLIFT
3-3-3-3-3+ AT 80% 325lbs last set 11reps

CONDITIONING
gate sprint
12 ground to overhead 135/95
21 chest to bar pullups
gate sprint
9 ground to overhead
15 chest to bar pullups
gate sprint
6 ground to overhead
9 chest to bar pullups

12 - 9 - 6 reps of:
Burpee to jumping pullup
Full snatch, 30kg