21-15-9 of:
Pull-ups and
Power Cleans at 95 lbs

Coming back from the knee, it felt pretty good.

Helen
3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings (35/55#)
12 Pull-ups

5 rounds:

5 box jump (30 inch)
5 deadlift (215 lbs)
5 wall climbers
5 snatch (95 lbs)

Press
5X95
3X115
3X115
3X135
2X140

OMOMx16
Odds: 10 T2B
Evens: 10 Ring Dips

Strict Press
5-5-3 Warm up
1 x 5 @ 105#
1 x 5 @ 115#
1 x 6 ("till failure) @ 125#

15-12-9-6-3
Front Squat 135#
Strict Pullup
9:26

I did a DL workout with 2 reps on the minute with about 80% of 1 RM (I estimate my true 1 RM to be about 335 lbs)
I warmed up with:
95 x 8
135 x 6
175 x 5
205 x 5
225 x 4
245 x 3
255 x 2
rested for a couple minutes then did the WOD using 265 lbs
Felt pretty good overall. I was a little slow out of the initial blocks but the second always felt easy and popeed right off.
NO BELT. I did chaulk up a bit.
I stretched and did a 4 rounds of tabata DU doing 40 reps per session.

Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

2 WOD day. 4:30pm class couldn't use the school gym as it was being used so it was a 1.5 mile partner WOD. Ran with Sarah. Coach said we could join the 5:30pm class to do the original WOD.

Pre-WOD:
3x10 Back Squat
Hamstrings were a tad sore so I only did 2 sets

95, #115

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14) #14
- 30 Power Cleans (#135/95) #85
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Not sure what time I stopped as coach didn't hear me when I called time. Think it was under 17 min

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins SCORE: 185
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins SCORE: 245
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins SCORE: 275

D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec SCORE: 185
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec SCORE: 45, 35

+

3 Sets:
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3" deficit
rest 90sec
SCORE: 9:36, did not complete deficit HSPUs last round, performed regular HSPU

Notes:
A-C - stay aware of how the percetage feels - on last 2sets of C add to 85% if feeling good with weight
D1/2 - add weight per set - pronated chins
+
- Time each set goal is same time per set alt legs/rep on reverse lunge

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)