7 minute AMRAP of:

Clean and Jerk (135#/95#) / T2B Ladder (3,6,9,12,15,18, etc.)

(MOD: 65#)

95# is outta my league. My C&J 1RM is 75# and my last Grace was at 60#, so I went for 65#. Got through the 12's and 11 of the cleans in the 15 set. Though in hindsight I did 13.2 at 75#, so I probably should've done that weight lol. Oh well, next time do 75#!

Find heavy of the day in 15min
(RPE 4+ to 5)

7 minute AMRAP of:

3 Clean and jerk 95lb
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc

I knew this one would be tough for me. 95lbs is HEAVY! And toes to bars are my nemesis. Finally got my 1st hanging toes to bar on Monday. Goal was to get to the 6 toes to bar. And instead I got through the 9's for clean and jerk and snuck in one more toes to bar. Only one no rep (toes to bar) but had to take a lot of mini breaks b/c each and every rep took all my strength! Proud of the performance. But, also, excited to get better!

Warm up

5 rounds, EACH for for time of:
K2Es, 7 reps
Sandbag Hang Power Clean, 7 reps
Burpee pull-up, 7 reps
double under, 14 reps
Time: 18:23.6

1) Floor Press
2-2-2+ @ 90% My 90% is 85.5lbs used 85. Got 10 reps on the last one.

Conditioning

For time. My time: 18:00
10 Wall walks
20 Front squats (135/95)(Used 65lbs)
30 lateral bar hop burpees
40 Air squats
50 cal (rower) (Used rower)

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push-ups.

Strength: Work up to a 1 RM clean. Then, 12 rounds, every 60 seconds, perform the following @ 65% 1 RM clean:
1x power clean
1x clean

:

Work Capacity: Complete 3 rounds of the following for time:
20x wallball (20#/12#)
20x pull ups
20x back squat (135#/95#)
20x calories on the rower
20x GHD sit ups
Time:

Durability: 50x 4 count bicycle crunches. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

3RM Until fail of:
Back Squat 135, 205, 225, 275, 285
Sumo-Dead Lift 135, 225, 275
Bench-Press 135, 185, 205, 215

Then...
50 Pound Weighted Dips Max Reps:
7, 5, 5, 6, 9, 5

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle-up (6kg)
Snatch: 70kg
Split Jerk: 80kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)

Strength
3-3-3-3 Front Squats
(80kg - 90kg - 100kg PR - 90kg)