Amrap 12
50DU
30 Swing@24/16
10 Chest to Bar Pull Ups

3rnds + 27DU

Power
Every 2 minutes for 7 rounds @60-75%:
Power Clean
Split Jerk

Pre-Wod: 5X3 Power Clean (135, 145, 145, 145, 145)

WOD: 3RFT
-400 Meter Run
- 12 Dead Lift (225/135)
- 21 Box Jump (24")

Did DL's on Monday

In 30 min:

100 walking lunges w/80lb. sandbag overhead.
10 burpees every time you drop the bag.

Then:

AMRAP push press from alternating shoulders for the remaining time.

---

I finished the walking lunges at 20:00 with 7 sets of burpees. 100 push presses in the remaining 10 minutes. I probably could've done more push presses with a better strategy, but I tried for max reps each set, and needed some time to recover between.

1-10 sets
burpees
sit-ups

15 minutes to practice the Snatch.

-then-

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

For time.

=== Modified as follows ===
- Used (green) band for assisted HSPU
- Did 5 HSPU each round
- Did 20-15-10 on the pull-ups
- Used green band on the pull-ups

Squat Challenge- (90#) 1 day left!!!

Then,

“Chief”

3 Power Cleans 135/95 (MOD 60#)

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round.start counting each round where you left off on the previous one.

22 rounds + 7 reps. Try 65# next time.

PK 30 + mobility

"Jag 28″

Run 800m

28 KBS 2/1.5p (MOD: Green KB)

28 Strict Pull ups (MOD: Jumping Pull Ups)

28 KB Clean & Jerk 2/1.5p (MOD: Green KB)

28 Strict Pull ups (MOD: Jumping Pull Ups)

Run 800m

Couldn't get the orange up with one hand for the C&J, so dropped to Green for both.

Pre-Wod: 5X3 Power Clean (65-75-80-85-95)

WOD: 3RFT
-400 Meter Run
- 12 Dead Lift (225/135)
- 21 Box Jump (18")

Right calf strain still not gone-slow run. Too heavy on deadlifts.