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"

Warm up
3 x 3 DL, HPC, Fr Sq and 6 Push ups

Sqaut Cleans
3(50k), 3 (60), 2(65), 1(75),1(80), 1(85)
1 x 90k Power Clean

then

8 rounds every 60 secs
1 x 55k Power Clean
1 x Squat Clean

4 rounds of
30 Wall Balls
10 Hang Power Cleans (35kg)

Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS

2 RFT:
-15 Squat Clean (115/75)
-15 Push Press
-15 T2B
-15 Lateral Jumps over Bar

Not for time

1) 10-9-8-7-6-5-4-3-2-1
GHD or T2B or weighted situps
and weighted ring dips

2) 7x2 Deadlift
(135, 185, 205, 225, 235, 245, 255)

3)10-15 each side TGU with heavy weight

15

Ann Imported.