20 min AMRAP
4 squat cleans (155#)
6 pull-ups (thick bar)
8 burpees

8 rounds.

The emphasis was on heavy squat cleans, but just threw in the pull-ups and burpees for the met con aspect. Trying to prepare myself for doing 'johnson' again.

double wod

AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)

9:25 (with a 15# weight vest)

PM
5 sets of 10 single arm thick DB presses (L and R)

posterior chain and snatch skill work

3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#

#4

Min/day:
26 kneeling ab wheel rollouts in 1 min

Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip

#3

Shoulder press: 3x3 @135#
Bench Press: Reps 10-1 @ 120#

100 toes to bar: 9:36


59 push-ups in 1 min.