You have 5 minutes to move as much weight as you can from the ground to overhead. You can choose what weight and how you would like to get it from the ground to overhead.
Example- If you complete 40 power snatches at 95# then your score is 3,800.

I did 115# 45 times

Progressive

135, 185, 205

Baseline WOD
400m run. 2:43
40 squats
30 situps
20 pushups (knee)
10 pullups (jumping)

Total 22:49

1 circuit

Squat Clean
Every 30 seconds for 4 minutes complete 2 Cleans (full squat) @75% of 1rep max- 185
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30

Conditioning

Group A
For Time:
Row 750 meters
10 Shoulder to Overhead (#115/65)
20 Power Cleans
30 Burpees Over the Barbell

Group B
For Time:
Row 750 meters
10 Shoulder to Overhead (#135/75)
20 Squat Cleans
30 Burpees Over the Barbell

Group C
For Time:
Row 750 meters
10 Shoulder to Overhead (#165/95)
20 Squat Cleans
30 Burpees Over the Barbell

Chose C

WOD: 10 Minute AMRAP
10 Goblet Lunges (53)
10 Russian Swings (53)
10 Sit Ups

6+10

Jacked and Tan Day 1.

1. Backsquat
   6x4 at 85%

2. Pendlay Rows
   4x4 at 85 % (bar resets on the ground each time

3. Alternating Dumbell/kb Press
   6x8 ( 35/24)

5 min rest

Wod

75 Burpee Pullups for time
EMOTM 2 snatch 95/75

Notes: used 155 on backsquats and 135 on pendlay rows.

1. Jerk Balances: 60/5*3 sets
2. Power Snatch + Hang Snatch: 75-80/1+1*4 sets

Wod:

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

75 Snatches 75/55
Sub for Cleans @ 95
9:47

5 rounds --- 1 minute of each
tire jumps
wood chops
stairs
body squats

10 plank2sideplank
15 deadlift
15 lunges
10 toe touch
10 opp elbow to opposite knee

7 rounds