**Warm-up Drills**

I. Run 400m

II. 2 Rounds of

5 x Strict Press (45/30lbs)

5 x Squat Jumps (45/30lbs)

5 x Push Press (45/30lbs)

5 x Thruster (45/30lbs)

5 x Push/Split Jerk (45/30lbs)

III. Mobility

**Impact/Focus: PP/PJ/SJ Optional**

I. Push Press x 5-4-3-2-1RM

II. Push/Split Jerk x 2-2-2-2-2RM

III. Push/Split Jerk x 2-1-1-1-1RM

Post sets/reps/loads to comments.

**“Cou”**

For time

Run 800m

7-6-5-4-3-2-1 reps of

Squat Clean (165/110lbs)

Burpees

Run 800m

Post scores to comments.

**Skill Development**

50 x Ring Rows (strict)

Then…

Against a 6:00 Running Clock

6 x Hollow Rocks (2ct)

:10+ Static Hold L-sits (Paralettes/Rings)

#125 x 2 Push Jerk

14:54

II. For Time:

Run 800m

7-6-5-4-3-2-1 reps of

Squat Cleab (65 lbs)

Burpees

Run 800m

Push Jerk: 80#

“Cou”

II/ 19:13 /75#

Dynamic/Overhead Lifts:

Push Press – 1RM @ 135# (3 completes) – new PR

“Cou” = 27:37

Option I … 115# squat cleans

Days like today I am disappointed in myself…

175x Split Jerk

Cou: 18:11 125#/ mask

175x Split Jerk

Cou: 18:11 125#/ mask

Overhead Lifts – Strict Press 1RM

65 5x, 85 4x, 95 3x, 105 2x, 115 2x, 125 1x PR!

Cou

105# Part II

20:03

actually did part I movement

Overhead Lifts – Strict Press 1RM

65 5x, 85 4x, 95 3x, 105 2x, 115 2x, 125 1x PR!

Cou

105# Part II

20:03

actually did part I movement