5 stair climbs
10 pull ups (mod. purple band)
20 GHD sit ups
10 ring dips (mod. purple band)

Shoulder Press- 45# x10
Push Press- 65# x5, 75# x5, 85# x5

9-7-5
Pull ups @mod ring rows
Dips @mod green band
Hang power snatch #65

I so needed this. Erin is such a great teacher.

3x7 Hang cleans. Max 195lbs

3 rounds for time
250m row
5 hang cleans 135lbs
10 front squats 135lbs
15 30" box jumps

4 Rounds For Total Time:
• 8 Hang Squat Clean to Thrusters 135#
• 12 Burpee Over the Box Jumps 24#
• 16 Kettlebell Swings 55#
Rest 2 minutes between rounds; 20 minute time cap.

20min to find a heavy clean
PR'd at 165# !!!

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)-about a 2 min PR!!
With remaining time AMRAP MU/Bar MU/C2B pull-ups

20min to find a heavy clean (255)

Then

6min running clock
"Grace"
30 clean and jerks (135/95#)
With remaining time AMRAP MU/Bar MU/C2B pull-ups

3:04 (135)
26 C2B

cleans @ 150 lbs EMOM
2-2-2-2-2-2-2

bench press @ 185 lbs EMOM
3-3-3-3-3-3-3

run 20 min
2.64 miles

Max pushup re-test
* compare to 7th Jan
Didn't do the Jan 7th workout, so had nothing to compare it to. Today, did 35 pushups on knees

Then:

70 Power Snatch (95/65lbs), used a 53# bar.
At the beginning of each minute perform 20 double unders or 10 parallete jumps.

21- 15- 9
Toes to Bar
Deadlifts