2015-12-29 WOD

WARM
std warmup
40 wallball passes 14#

MAIN
A. Build to a 1rep heavy Back squat
10x45, 10x95, 8x135, 5x185
3x205, 2x225, 1x245, 1x255

B. Build to a heavy 1rep power clean
95x3, 115x2, 135x2, 155x2
175x1, 185x1, 195x1(fail), 190x1(fail)

C. 8 min EMOM
{
2 Power cleans, at 80% of above max. (I did 155#, which is 84% of 185)
}

D. Metcon. 3 rounds for time
{
50 DU (1 round of these was unbroken, others in 2 sets)
15 KBS 70#
10 Box jump 30"
}
time: 6:48

I added:

E. Skill work. 3 rounds, not for time
{
5 HS kickup
3 wrist extension planche lean
1 MU (1st set, kipping; 2nd, 3rd set, strict but failed)
}

F. 3x8 Anterior Shoulder Flexion with band