Snatch

WARM-UP:
400m Run, then
3 Rounds: Increase the weight each round.
5 Deadlift, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Push-Ups

WOD: X-Factor
5 Rounds:
5 POWER Cleans (185#/135#)
5 HSPU (10 Pike)
20 DU’S (60 Singles)

30 Minutes on the minute, rotating with partner.

5 pull ups
10 push ups
15 squats

Man-Maker (45/25# per hand) x 15 (30lbs)
Wall Ball (20/14#) x 30
Explosive Push-up x 45
KB Swing (53/35#) x 60 (45lbs)
Sit-up x 75
Box Jump (24/20″) x 90 (60 reps)
Double-Under x 105 (SU)
Each minute on the minute, do 1 Burpee.

Deadlift 5-5-3-3-1-1-1 (65-75-85%+)
135x5, 165x5, 185x3, 200x3 (ran out of time for rest)

Then,

21-15-9

Deadlift 225/155

OHS 135/95 @ 65#

[STRENGTH]
Front Squat 8×2

[WOD]
5 Rounds for time of:
5 Deadlifts 275/185
10 Burpees
——————–
Rest through 10
——————–
10 Muscle Ups
100 Double Unders

3 rounds for time of:
500 meter Row
12 Deadlifts @ Bodyweight
21 Box Jumps (20/14″)

400 m run
190# dl
8 planks

Shoulder Press 3-3-3-3-3-3-3

95-100-105-110-115(f3)-110-110

Pre WOD
5X2 front squats
5X2 power cleans

WOD
7min clock
1min AMRAP thruster (95/65#)

Then

6min AMRAP
5 pull-ups
10 hang cleans (95/65#)
15 II unders

Results: 12; 2 + 8 cleans

For time
30 toes to bar
30 deadlift 185 pounds
30 double unders
30 hang power cleans 95 pounds