Day 4 - 9

Day 4:

3 Position Snatch x5:

115# (high hang, mid thigh, just above knee)


Then,

"Jeremy"
21-15-9:
Overhead Squats (95#)
Burpees

4:14.


Day 5:

Heavy single Jerk:

185#x2  (Didn't work up to a true heavy single.  Stopped at 185# splits to not push my luck with the knees)

Front Squat 5x5:
245/225/225/225/225

Was going to do 245 for all sets, but the knees (and legs) were not feeling it.

Clean pull 3x3:

245#. 

Finished off with 5 rounds of:
1 tire flip (the heavy tire)
~200 m run

Rested while Tom did his flip and run.

Day 6:

"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

11:02.  I forgot how much running backwards sucks.  Legs felt pretty drained.

Day 7:

Wendler Deadlift

345x5, 355x5, 385x10
Used the fatbar

15-12-9:
Fatbar deadlift (275#)
Wall facing HSPU's

8:48.  The wall facing HSPU's were tough!

Afternoon WODs:

Wendler Bench

145x5, 170x5, 195x12

150 Push ups for time.
*every time you have to rest in anything other than the starting push-up "plank" position, you have to run a 40yd sprint.

6:18. 

Day 8:

21-15-9:
Box jumps 24"
Power Snatch 75#
CTB pull-ups

6:34

Day 9:

5 Rounds:
15 Thrusters (95#)
15 Bar facing burpees

12:23