June 3 - 9

Monday:
[1]  Skill:  Power Cleans
[2]  For Quality:
2 Rounds of
- Power Clean x1.1.1.1. (rest 10 secs between each 1.)
rest 2 mins
- Weighted strict pullups 2-3 reps with 21x0 tempo (2 second down, 1 second bottom pause, explode up, no pause top)
rest 2 mins
Round1:  PC @ 185, pullups @ 72lbs
Round2:  PC @ 205, pullups @ 72lbs
[3]  For time:
Tire Flip Suicide Sprints x7 rounds
- Flip tire to line (about 2-3 flips)
- 5 burpee tire jump throughs
- sprint to end of pad, then to other end, then back to tire. (~150m)
Time:  10:41

Tuesday:
[1]  Skill:  Snatches to 80% @ 145lbs
[2]  12 Min AMRAP
- 7 Power Clean & Jerks @ 155lbs
- 14 Front Squats @ 155lbs
- Sprint 200m
Score:  2+11 front squats.  Then continued to finish the round
[3]  Skill:  Triple Unders.  16 Total:  hit 2 UB then 3 UB reps.

Wednesday:
[1]  Skill:  Hang (Squat) Clean & Jerk
Score:  80% on Jerk (205lbs) then 225x2, 235x1, 245x2!!!
[2]  For Time:
5 Hang Cleans @ 205lbs
5 Rounds of:  5 pullups & 10 pushups
4 Hang Cleans
4 Rounds of:  5 pullups & 10 pushups
3 Hang Cleans
3 Rounds of:  5 pullups & 10 pushups
2 Hang Cleans
2 Rounds of:  5 pullups & 10 pushups
1 Hang Clean
1 Rounds of:  5 pullups & 10 pushups
Time:  15:34rx

Thursday:
[1]  For Time:
"Tommy Mac"
2 Rounds of
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
Time:  29:17rx

Friday:
Rest Day & International Donut Day.  3 Krispy Kremes GONE!

Saturday:
Off Base Waterpark Trip. 

Sunday:
[1]  "CrossFit Baseline"
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Time: 4:04rx
[2]  Strength: Press Complex
5 Rounds for max weight, rest 2-3 mins between rounds:
1 Strict Press + 3 Push Press + 5 Push Jerks
135, 140, 145, 150, 155
[3]  3 Rounds for time:
- 15 Shoulder to Overhead @ 95lbs
- 15 Toes 2 Bar
- 30 Double Unders
** 3 Burpee Penalty every time a set is broken up, must do burpees right away **
Time:  4:44rx unbroken
[4]  20Rep Squat @ 90% FAST, no pause.
@225lbs in 1:30mins
[5] Tried OHS 225lbs with no OHS warmup. Held it in rock bottom for about 8 seconds, then squated up and bailed halfway up.

Next week... time to hit it hard!