Split Jerk and pullups

9-6-3

Push Press @ 185 (did 95)
Strict Pullups

4:08

CFFB type stuff . .

Warmup

500 meter row
3 rounds
7 pullups (just one since pullups appeared in wod)
7 kte
7 pushups
7 ghetto back xtn
7 squats

Then

Hang power cleans: 5x3 75/95/115/115/115 found I could do hang cleans, lifting from floor problematic.

Then three rounds max strict pulls: 9-6-6

Wod: Every 30 seconds for 10 minutes: do one power snatch (65-75% of 1rm) and 1 40lb ball slam

45lb hang power snatch/1 pood power swing

Scaled down to see how the back would hold up. Couldn't reliably pull from the floor so just left the bar on some blocks. Good times . .

shoulder press and pullup day

Armstrong day 1 (5 x max reps 90 sec rest between) dead hang.

14/9/7/6/5 = 41 one of my higher totals and pr on the first round.

Shoulder press, no loss from last time I did this, not better, but haven't worked it like I should.

5x 85
3x95
max reps @ 105 = 5 reps