Pre-WOD:
- Find 1RM Strict Press (125)
- Find 1RM Jerk (145)

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

7 min AMRAP
8 push-ups
10 med ball cleans
12 sit ups

Monday 15th April Lunch Pass:

Max Vertical Jump 100cm

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

3 rounds

50 Air squats
7 Muscle ups (subbed for 3 pullups and dips for each MU)
10 Hang Power Cleans 60k

Tabata:

Burpees
Pull Ups
Hollow Rock
Squat

Pre-WOD
Work Up to a heavy Squat Clean to Overhead

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

Skills

• 1RM Clean & Jerk + Snatch (Max 3 attempts)

Tabatas

• Burpees 8x (20s work + 10s rest)
• 1 min rest
• Ring Dips 8x (20s work + 10s rest)
• 1 min rest
• Jumping Pullups 8x (20s work + 10s rest)
• 1 min rest
• V-ups 8x (20s work + 10s rest)

Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
-finish with 1 O/H Squat

WOD: 12 Minute Clock:
-50 Wall Ball Shots
-40 T2B
-30 Burpees
-20 HSPU
-max reps (Ground to Overhead) in time remaining (#115/85)

*record weight and reps of (Ground to Overhead) for scoring

400m run, 20 x Military Press 20k, 400m run, 20 x Push Press 20k

10 x 3 Push Press 67.5k

4 x
10 x Push Press 45k
8 HSPU
Carry 65k 80m

2mins Plank hold

3x
200m run
5 Snatch (20k)
10 pullups
15 pushups

For time 5rounds Of

12 push press 45k
100 single unders
8 snatch 45k

Time was slow but tried to focus on my snatch technique which is poor. Son was also in garage trying to play "get squashed by the bar"