Deadlifts and Goblet Squats

WOD: 15 minute AMRAP

200 Meter Run

25 Deadlifts

10 Goblet Squats


3 rounds and 200 meter run.

Shoulders been an issue and I’m trying to lay off it with but still seems sore.


Power Cleans


Hang power cleans



Hang squat cleans



155 set only 2 reps… Not bad in my opinion as it felt heavy on the last rep.

WOD: AMRAP for 7 mins.

7 Power cleans,  75#
7 Thrusters, 75#
7 Pull-ups


4 rounds, 7 power cleans, 91 reps

Snatches and Curls

Strength: EMOTM for 12 minutes

1 power snatch, 95#
1 OHS, 95#
5 EZ Bar Curls, 60#


1-7 power snatch and OHS at 95#
8-12 power snatch and OHS at 100#

WOD: 4 rounds no time

10 Bench Press, 135#
20 American Kettlebell Swings, 35#
10  Reverse Grip Bent Over Rows, 135#

Last 2 rounds were performed with the training mask. Though I did not time this I did treat it with a timer like urgency to keep the heart rate racing.


Strength: EMOTM  for 5 minutes

3 power cleans, 95 lbs

3 squat cleans, 95 lbs

3 clusters, 95 lbs


Missed the 4th min and completed the 3 clusters after the 5th min timer kicked off.

Feel like I’m back to square one. Breathing heavy and out of sync. This was hard for a 5 minute workout.

WOD: 3 rounds for time

20 dumbbell box step up, 2×25 lbs

20 double unders

10 pull-ups



Double unders were pretty cool today considering I haven’t done them in weeks, maybe months. Last set of double unders 20 unbroken. Forearms are burning and this definitely was needed. Back to the drawing board to get my wind back during these workouts.