Deadlift - 2, Press - 2

Strength
A.  Press
1x8 @ 120#
1x4 @ 135#
3x4 @ 150#

B.  Deadlift
3x10 @ 199# - 243# - 280#
1x8 @ 309#
1x6 @ 341#

C1.  DB crucifix hold 3 x max w/ 25# DBs - 32s, 25s, 20s
C2.  Reverse Crunch 3x15

BS, FS - 1.2

Strength
A.  Back Squat
1x10 @ 215#
3x8 @ 230# - 250# - 265#

B.  Front Squat
4x5 @ 170# - 185# - 200# - 200#

Metcon

Work Capacity
5 RFT:
7 Deadlifts, 315#
21 Double Unders
6:33

7.1 - Oly

Baseline
Pedal Wheels
Band Resisted Hip Flexors 25-20-20 each

Strength
A.  3 Position Snatch
2x3 @ 121#
2x3 @ 133#

B.  Snatch Push Press
2x3 @ 158#
2x3 @ 168#

C.  Clean Shrugs (from floor)
4x5 @ 225#

BS, FS - 1.1

Baseline
Ankle Band Walks

Strength
A.  Back Squat
1x10 @ 215#
1x8 @ 248#
1x6 @ 268#
1x4 @ 283#

B.  Front Squat
1x5 @ 170#
3x5 @ 199#

C.  Max Strict Pullups in 5 minutes
38

Deadlift - 1, Press - 1

Strength
A.  Press
1x8 @ 120#
1x4 @ 135#
4x4 @ 145#

B.  Deadlift
3x10 @ 200# - 245# - 275#
2x6 @ 305# - 330#

6.4 - Oly

Strength
A.  Snatch
5x1 @ 138.5# - 148# - 155# - 165# - 165#

B.  Clean & Jerk
2x2 @ 180# - 190#
1x1 @ 204#
*failed twice at 204 before getting it

C.  Snatch Shrugs (off floor)
4x4 @ 221#

Rugby Practice

Strength - OHS, FS, BS

Strength
OHS 5x1
FS 5x1
BS 5x1
*Increase weight every set
OHS = 95# - 115# - 130# - 145# - 160#
FS = 185# - 205# - 240# - 260# - 285#
BS = 295# - 315# - 330# - 345# - 355#

Rugby Practice

Stamina

Baseline
Band Resisted Hip Flexors 100 total each leg (sets of 30-20-20-15-15)

Stamina
6 Rounds AFAP w/ 90 sec rest between:
12 Ball slams, 40#
50' Prowler Push (high handles) @ + 140#
12 Pushups
50' Prowler Push (high handles) @ + 140#
Rx'd

Stamina

Baseline
Broad Jumps

Stamina
EMOM for 20 Min:
First 5 minutes:  1 Power Clean + 1 Split Jerk @ 155#
Next 5 minutes:  1 Power Clean + 1 Split Jerk @ 175#
Next 5 minutes:  1 Power Clean @ 186#
Last 5 minutes:  1 Power Clean @ 199#
Rx'd
*Work on form, esp sitting under in the jerk

Durability
Nordics 2x6
Nordics w/ return 2x3

Metcon

Work Capacity
10 Min AMRAP:
8 Burpees
8 Thrusters, 95#
8 KB Swings, 1.5 pood
5 Rounds + 8 + 8 + 3

Rugby Practice

6.3 - Oly

Baseline
Knee Jumps, BW

Strength
A.  Snatch
5x3 @ 111# - 122# - 133# - 138# - 148#

B. 3 Position Cleans
5x3 @ 155# - 165# - 175# - 185# - 190#

C.  Snatch Pulls
2x5 @ 155#
3x4 @ 175#

Wendler Wk 2 - Press, FS

Strength
A.  Press (upped max from 180# to 190#)
120# x 3
135# x 3
155# x 3+ (6)
LT = 8

B.  Front Squat
175# x 3
200# x 3
225# x 3+ (6)
LT = 7 @ 226#

C.  UNBROKEN GHD Situps 30-20-10

Wendler Wk 2 - BS, DL

Strength
A.  Back Squat
221# x 3
253# x 3
287# x 3+ (11)
LT = 12 @ 283#

B.  Deadlift
278# x 3
317# x 3
356# x 3+ (11)
LT = 13

C.  Reverse Hypers (controlled) 3x10 @ 50#

Rugby Practice

Rugby Practice