5 Rounds For Time of
2 Hang Squat Cleans (185/135)
20 Split Jumps
Run 200m

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

RX
Find your best Clean and Jerk in 3 attempts
then:
“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
* Go heavy

Due to shoulder injury had to substitute with deadlifts

1 RM @ 233

Deadlifts @ 143 lbs
15-12-9 without letting go of the bar

Warm Up
60 m
Lunges
High KneesHigh kicks
Butt kicks
Skips

800 Warm Up
4 x 200 with 30 sec recovery
1 x 400 with 1 min recovery
3 x 200 with 30 sec recovery
2 x 400 with 1 min recovery
4 x 100 sprints at 100% averaged 25 seconds per sprint, last one at 20 sec

Stretch

WOD Rx
50 Double-unders
25 Wallball “2-fer-1s” (20/14) - scaled to 1 round of regular WBS, 2 rounds of Front Squat with 12 lbs ball
3 rounds
rest 2min
20 wall balls (20/14) - scaled to Front Squat with 12 lbs ball
25 KB swings (24/16kg) - scaled to one arm KBS - 12 kg
5 rounds - Completed 3 full rounds prior to 15 min cut off

A) Three sets, not for time, of:
Pistols x 3 reps each leg
(lower yourself down on one leg, switch feet at bottom, press up with the other leg)
Rope Climbs x 3 ascents
Double-Unders x 30 reps

done as rx

B) RKC 10-Minute Snatch Test:

Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

156 reps

A) Take 10 minutes to build to a heavy, but not 1-RM Clean & Jerk

35, 40, 45, 50, 55, 60, 65kg

B) Five sets for times of:
115 lbs Ground to Overhead x 5 reps
Pull-Ups x 10 reps
Rest 3 minutes

1:20, 1:06, 1:02, 1:02, 1:25

C) Five sets for times of:
Sprint 100 Meters
Rest until fully recovered

16.2, 15.5, 16.3, 16.2, 16.3

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

135/155/185/205/215/225/230/235/240/240

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

225/225/225/225/225/225/225/225/225/225

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

65/65/65/65/65

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

135/135/135/135/155/155/155

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

155/185/185/185
115/115/135(2)/135(1)/115(2)

Strength

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Strict T2B – rest 60 sec.

75 Power Snatch for time 75#