2022-07-22 WoD

 WARM
400m run
2min airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep hang power clean
2x3x45, 2x3x95, 3x115, 3x135, 3x155, 3x165, 3x175

B. 12 min AMRAP
{
3 Hang Power Clean (heavy) - I did 155#
6 left arm OHKBLunge 36#
6 right arm OHKBLunge 36#
9 Burpee bar jump
}
5 rounds + 3/6/6/3 = 138 reps

2021-10-16 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. Partner workout, trade off as needed. 20 min cap
{
100 deadlift (50 each, Rx was 275(!), I did 25 at 185, then 25 at 155)
100 bar facing burpees
100 One Arm OH DB Lunge 44# (Rx was 53#) <-- we got to 25 each of these by the time cap
*4 sets (both partners) 1 block run + 15 Air Squats
}
*coach occasionally called "run!" and we had to drop what we were doing and do the run+squats. This happened 4 times in 20 min.
Total: 189 reps each