Double Down

Friday...
Ch. 9 was in for all sports stuff...
Big Deal this AM, and could not get teh WOD in at the usual time...stinks...

Soccer won the Conference last night vs. DCE... Now it is FB's turn
Volleyball won last night!!! Whoo-Hoo!!!

Warm-Up
3 Rnds ~
3 Walkouts
6 Alt Spidy & Reach
3 Pull Ups (Strict if possible)
6 HR Push Ups

BB Warm Up

C&J Primer
3 x (3 Tall Jerks + 3 Tall Cleans)
3 x (3 Jerk Balance + 3 High Hang Sqt Clean)
*Start w/ Bar and increase...for form & tech...NOT Wt.

Clean & Jerk
OTM x 7
50%
55%
60%
65%
70%
75%
80%
OT2M x 7
85%
87%
Build a bit more for next 5 Rnds...Get to a 1RM!

FRONT SQUAT
3 @ 60%
2 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
10 Min to establish a 1 RM!

DOUBLE OR NOTHING
3 Rnds for Time:
75 D/U
50 Air Squats
15 Power Cleans (135/95)

Oz ~ Heavy PC Single = 205 / 12:14
Casey ~ Heavy PC Single = 185 / 14:58
Stan ~ 11:43 (singles & 95#)
tb ~ 245# C&J / 285# FS / 11:24 (PC = 6-5-4 / 8-7s / 10-5s)

Indeed you love truth in the heart; then in the secret of my heart teach me wisdom.