Weightlifting day

Clean& Jerk 1 x 3

155lbs

Snatch Pull 3 x 3

165lbs

Front Squat 3 x 3

195lbs

Snatch Push Press 3 x 3

165(3) - 165(3) - 175(3)

3 Rounds of:

max inverted hang, rings

max hollow body

max superman hold

15 RM Overhead Squats

I. Overhead Squat

15-12-9

135 pound

rest as needed between sets

II. 3 Rounds of:

10 Toes to bar from L-hang

15 seconds, L-hang

10 kipping knees to elbows

Note: Those toes to bar from L-hang were brutal, L-hang was shaky too. I need to practice those skills more. Overhead squat felt good, I prolly could've done a little more; But we'll save that for next time.

Oly. Lifting Day

Muscle Snatch 3 x 3

80lbs

Power Snatch 3 x 4

115-120-115-115

Power Clean + Push Jerk 2 x 3

155lbs

10 minutes practice, rope climb

15seconds work/ 15seconds rest, for 5 minutes

I. Hollow Rocks

II. Reverse V-outs

Gymnastics WOD

5 Rounds of:

5 Skin the Cats

10 Bridge-Ups

"Lynne"

"Lynne"

5 Rounds of:

Max reps, bodyweight bench press

Max reps, strict ring pull-ups

rest 3 minutes between rounds

II. Tabata Mash-up

Hollow Rocks

Arm Haulers

Snatch -Heavy Single 170 Clean & Jerk - Heavy Single 215 Back Squat - Heavy Single 254 Box Jumps 3 x 5 42"

Track Workout

I. Sprint 5 x 100 meters

II. Power Wheel Crawl, 100 meters

III. Sprint 5 x 100 meters

IV. 5 minutes AMRAP, Strict Pull-ups