Saturday

A. Front Squat @ 20X2, 4 x 2 reps, rest as needed **heavy as possible

B. Hang Power Clean & Split Jerk, build to tough single

C. Power Clean & Jerk, 1/45 sec for 8 reps @ 75-90% of B

+

5 rounds on a 3 min Running Clock

10 Toes to Bar

15 Wallball, 20#

Run 200m

Rest remaining time of 3 min

A. 275# these were much thought with my arms across rather than in the front rack. Legs were sore for the next couple of days.

B. Build to a tough 3 TnG DL. 315# probably had a little more.

C. 1 deadlift @ 75% of B + 1 box jump each min for 10 min done at 235# and a 40" box jump... Btw I am a TERRIBLE jumper. If my life depended on a vertical jump id be dead lol! I barely managed to squeeze in those 40" box jumps. Never been good at it.

Metcon

1) 1:54

2) 1:57

3) 1:55

4) 2:00

5) 2:07

Everything unbroken minus a face ball on the last round on rep 13.