Box jump/Toes to bar/Handstand shoulder touch

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 30/24
Toes to Bar
Handstand Shoulder Touches (mod = 30 second handstand hold each round)

9:something?

Cash Out: 10 Minutes Mobility Work

Snatch Complex + Backsquat + Bench Press

Snatch complex: 3s hold at knee, 3s hold at superman position, snatch from floor, touch and go snatch

115
125
135
145 (failed touch and go)
145 (failed snatch, didn't attempt touch and go)
145 (same as prev.)
135 (failed snatch, really close, couldn't hold it in bottom, no T&G)
135 (missed back, no T&G)

Backsquat triples
245 - terrible, knees diving in
225 - better but not great
225 - first 2 good, last one knees coming in

Bench Press
Light, just greasing the groove.

Handstands + Pull up/Push up/Squat Jump

Buy In: 10 Minutes of Skill Work
Handstand and Handstand Push Up Progressions

WOD: 4 Rounds for Time
Run 400m
5 Chest to Bar Pull Ups
10 Hand Release Push Ups
15 Squat Jumps to a Plate

10:30

Clean + BB complex

Buy In: Strength
5 Sets of 3 Position Cleans (1", below knee, high hang)

155-165-165-165(F on hang)-165

WOD: Barbell Complex Ladder

AMRAP in 7 Minutes
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Front Rack Lunge
Begin with one rep of each, then increase total by one rep each round.

4 lunges into round of six, 115lbs
Screwed up at least once and forgot the squats in the round of four, so I did them after the round of five.

Snatch complex + Push press

Superman pull, 2s hold, snatch
135(b)-135-140-140(b)-145-145(b)-150-155(f)-155(b)-155(b)

F = missed in front
B = missed behind

Push press triples
135-140-145-150-145

Stretching + Clean and jerk complex + Clean pull + Pendlay row + Abwheel

--Morning--
Row 5 mins, stretch, row 2 mins, stretch

--Evening--
6? at 155
Power clean + push jerk + behind the neck push jerk

Clean pull triples (push hips through at top because it seemed like the thing to do)

155-165-175-185-195-205
Straps starting at 175

Pendlay row sets of 5
135-155-155(6, one was short)-155

15 ab wheel
15 shoulder pass thru
12/12

Little lacrosse ball work

Snatch + Front squat + KB Snatch

Buy In: Strength
1. 7 sets of 1 Snatch
60 seconds rest between

145-150x6
Missed first one at 150 back, then the next one (twice in quick succession). Hit the next 4.

2. 4 sets of 2 Front Squat

205lbs, no belt

WOD: AMRAP in 5 Minutes
One Arm Kettlebell Snatches
Choose your own weight and alternate arms as necessary.

104 reps at 44lbs

FMS Test + Glute-Ham Raise

Did the FMS test, scored a 19/21, losing one point for each side on rotational stability.

3x5 strict glute-ham raise. Didn't have a terrible calf cramp like the last time I did these.

Clean and Jerk + Back squat + Double under/Box step up

Buy In: Strength
1. Clean and Jerk: 7 sets of 1
Rest 60 seconds between sets.

175-185x6, missed jerk on 5th 9of 6)

2. High Bar Back Squats: 3 sets of 3

245lbs

WOD: AMRAP in 5 Minutes
40 Double Unders
20 Box Step Ups

4 rounds + 24 double unders

Snatch + Weighted Pull up + KB Swing

Buy In: Strength
7 Sets of 1 Snatch (Heavier than last week)
rest 60 seconds between sets

140-140-140-145-145(F, back)-145-145
One or both of the last two were miss then hit at 145. Very happy with this.

5 Minutes to 1 Rep Max Weighted Pull Up

82lbs (PR)

WOD: AMRAP in 3 Minutes
Russian Kettlebell Swings

78 reps
2 pood KB

Run/Shoulder touch/Toe to bar

Four Rounds for Time
Run 400m
10 Handstand Shoulder Touches
15 Toes to Bar

11:39

Weightlifting Clinic

Weightlifting clinic with Tim Rabas, Assistant strength and conditioning coach for NC State football and former competitive weightlifter.

Pretty lame.