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BB Gymnastics

1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.

Conditioning

8 minute AMRAP of:

7 Deadlifts @ 275/185#
35 Double-Unders

*Rest as necessary before strength work.

Strength

1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.

BB Gymnastics

1a) 160F, 160, 165F, 165 not happy about this. Much lower than normal. Should be around 175/180

1b) 115, 125, 135, 145F, 140, 145F Limiting factor was the push press.

Conditioning

Sucked it up on this one. My back was shredded and I did not even want to do this workout. 6 rounds + 1 dead.

Strength

1a) 45lbs

1b) 18 lb KB

MFS - 3, 5, 6 Back was shredded.