1 RM C&J

245



“Jack”
As many rounds as possible in 20 minutes of:
10 Push Press (115/85)
10 Kettlebell Swings (1.5/1)
10 Box Jumps (24/20)

Uses a 2 pood to stay consistent with the past

8 rds

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Strength:
2 Snatch Deadlift to Knee + 1 Snatch Pull: Work up to a 3 rm


Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (1.5/1)
20 Burpees

205 snatch

11:55 WOD Rx'd

I did the first round of wall balls unbroken first time in a long time because I hate wall balls


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Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
1000m Row
50 Alternating Kettlebell Snatch (53/35)
750m Row
35 Alternating Kettlebell Snatch (53/35)
500m Row
20 Alternating Kettlebell Snatch (53/35)

245 bench

19:24 Rx'd

Still getting over The sickness I've dealt with for two weeks it's been pretty brutal but I think I'm better a lot better today


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Complete 4 rounds for time of:
5 Muscle-ups
10 Hang Squat Snatch (135/95)
15 Box Jumps (30/24)

21:36

Subbed HPS for HSS.


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Strength:
Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
Complete 15-12-9 reps for time of:
Clean and Jerk (155/105)
Chest to Bar Pull-ups

275 BS

11:36 Rx'd

First day back after a terrible 10 day sickness. I felt that.


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