back squat: 3x5
2x3
2x2: 265#

200 meter walking lunge: 20#DB's 10:51

sweat it out

7x1 power clean: 200#

on the minute for 12 minutes:

2 power cleans 155#
4 reverse burpees

"Nancy"

5 Rounds: 55# One Armed Barbell Overhead Squat/400 meter Run 15:51

Dead Lift 3 x 5: 275# (felt heavy, still easing in. can't rev a cold engine)

5 Rounds For Time: 12:35

14 RT Arm Snatches: 35#
14 Goblet Squats (Front Squat w/DB) 35#

Front Squat 3x5: 185#

3 rounds for time: 20 # vest: 12:09
Scaled from main site

50 Meter Bear Crawl
50 Meter broad Jump w/ 3 reverse
burpees after every 5 jumps

Nice work on the certification. Next time i see you, let's work on my cleans and snatches. I could use some coaching.

Power Clean 3x 5 175
Then...
5 Rounds
Bench Max Reps 185 10-10-9-5-5
Row 100m

Weak today. Running on fumes. Ending week 8. Time for a few days off...

100's of snatch and clean pulls this weekend. Good for technique, not good for the shoulder. Healing pretty well otherwise it seems.

AMRAP 20 Minutes: 6 + KB's + 1 Box Jump

21 KB Swings 16KG 1 Arm
15 Box Jumps 24"
9 Thrusters 37.5# DB 1 Arm

Press 3x 5 135

Then...

10 Rounds Untimed
3 Squats 65% 1RM 225
6 Strict Ring Dips

Trail Walk 4 Miles

Deadlift 5RM 345
Strict Pull-ups 3x Max: lost count

Then...

12 Minutes on the Minute
2 Power Cleans 175
4 Burpees

3x5 Dead Lift: 225# (1st time with both arms: took it real easy)

"Annie"
50-40-30-20-10

Double Unders
Anchored Ab Mats

Attending USA Weightlifting Level 1 Coaches Cert this weekend.