AM
Warm-up
Foam Roller-- Bands
Strength
15 minutes to establish 1 rep Deadlift Max
135 x 5
185 x 4
225 x 3
285 x 2
315 x 1
365
WoD
Two sets for time
15/12/9
Power Cleans (#115)
Burpees
Rest 8 minutes between sets
R1: 3:18
R2: 4:32
Total Time= 15:47
Felt strong through the first set. TnG all the way. Forearms are on fire and never cooled down during the 8 minute rest. Round 2 I TnG the first 15 cleans/burpees. Then 6/6 and then 5/4 to finish up the last round. Note to self, work on the Hook Grip!
PM
Strength
Push Press
135 x 5
155 x 4
185 x 3
205 x 2
215 x 1
225 x 1
235
Need to work on flexibility to squat clean the heavier weight. This was just brute force. Need to work on technique for split jerk. The press will be much easier.
Skill
4 sets
DU x 20
Negative pull-up x 2
3 sets:
Ring holds 20 seconds
20 GHD
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