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Warmup

AMRAP4 Snatch @ 15 (Total: 27) then AMRAP4 C&J @ 20 (Total: 17)

Combined Score: 44

400m Run - Warmup
800m Run x3 - 3.56, 3.30, 3.24
400m Run - Cooldown

Off to PEI for work then play! Eric Church Friday Night :D
AMRAP 4 min
Snatch 42 / 92
Score: 45

5min rest

AMRAP 4 min
Clean & Jerk 64 / 141
Score: 29

400m run @5
800m run @7 3:54
800m run @8 3:15
800m run @9 3:07
400m run @5

Nice work 6am!
Those stiff-legged deadlifts we did yesterday are aptly named as that is exactly how I am today...Wow, do I ever feel those hamstrings! :)
18km run
1h27
Average pace - 4:54/km

Pushed hard this morning and was pretty satisfied. Only 3 weeks of running and feel pretty ok with progress thus far.
8am
Warmup

Deadlift 5RM
70, 85, 100, 110, 120, 129

Noon
Physio assessment w/ Quinn. Looking forward to tidying things up!
Warm-up: Burpees, squats, lunges, chin-ups, push ups.
Snatch drills followed by AMRAP in 4: Snatch (20 kg)
4 minutes rest
Clean drills followed by AMRAP in 4: Clean and Jerk (20 kg)
4 minutes rest
400m run at PRE 5
800m run at PRE 7 (3:50)
800m run at PRE 8 (3:28)
800m run at PRE 9 (3:13)
400m run at PRE 5

Score: 52 reps (ok for not having done snatches and jerks in almost 2 months) and 3:13 for best 800m run (not my fastest ever but still pretty pleased with that time).
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry
5 KB Flyes (24kg/53#) + 10 Burpees + 10 Banded Squats + 20 Banded Lateral Steps + 10 Chest to Bar Chinups + 10 Strict Handstand Pushups + 5 KB Flyes (24kg/53#) + 10 Burpees + 10 Banded Squats + 20 Banded Lateral Steps + 10 Ring Rows + 10 Strict Ring Dips.

Front Squat 56kg/124# x2x5.
Bench Press 49kg/109# x3x3.

AMRAP10:
5 Chinups
10 Pushups
15 Squats
Score: 11 Rounds + 1 Chinup

Cooldown:
CrossOver Symmetry