Warm-up
5mins

10 banded thrusters
10/7 cals
Push Jerk (1rm)
Metcon (Time)
10min cap

3 rounds

24/17 cals
21 wallballs Rx20/14
15 burpees

     5mins rest bt <a href='/journal/movements/1799'>metcon</a>s

Metcon (Time)
10min cap

45 thrusters Rx 95/65
45 lbob

Four sets of:
Row 300/250 meters
8 Box Jumps (30″/24″)(step down – no bounding)
8 Chest-to-Bar Pull-Ups
Rest 60 seconds
Row 300/250 meters
30 Double Unders
8 Toes-to-Bar
Rest 60 seconds

For time
21-15-9

115 lb power clean
115 lb thruster

Subbed 95 lb for 115

Very tired before and poor warmup
Cleans we're easy enough thrusters slowed me down

30 minute AMRAP

5 deadlifts: 165#
13 hand-release pushups
9 box jumps: 20"

30 C&Js for Time

(during our Amazing Grace Event: Max C&Js in 5 minutes)

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

5rds 5 snatches at 65% (45lb) and max effort pull ups
(7,6,5,5,5)

Clean and Jerk Max 1 rep

Got up to 115#

3x5 Bench Press- max 95 lbs

then

10 Floor Press - used 60 lbs
10 Toes to barbell - scaled to as far as possible

5 rounds

5 rounds, no time

7 Bench press @55-65% 2rm
20sec rest
3 deadlift 70-80% 2rm
Rest as needed.