3 miles on Bethel Treadmill

skill
Snatch: 65kg
Split Jerk: 70kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)
some triple unders (1-2 succesful attempts)

Strength
3-3-3-3-3 Front Squats
(60kg - 70kg - 80kg - 90kg - 80kg)

Using dumbbells, complete 10 rounds of:

-> 60 seconds:
12x Deadlifts
9x Front Squats
AMRAP Push Press

-> 60 seconds rest

Score is total number of push press completed.

30 - 20 - 10 - 5 Reps of:

Box jump
Clean (75 lbs)
Front squat (75 lbs)

75 Hand stand push ups for time.

150 wall ball @ 14#
90 DU
30 muscle ups

35-30-25-30-35
Bike
KB swings 35#

then some KB Farmer's carry and grip work

Strength:
Front Squats
5x5 on 2 mins
135-145-150-150-150

Conditioning:
3x20 Over the Box Jumps 90s Rest

Giant Set:
20 AB Situps
10 Hip Extensions (10#)

Deadlifting

7-5-5-3-3-1-1-1-1, base off of 1RM (#215)

7 reps at 75% of 1RM #160
5 reps at 80% #175
5 reps at 85% #185
3 reps at 90% #195
3 reps at 95% #205
1 rep at 210, 215, 220, 225

Got my new PR!!!

Snatch Complex for 9min w/ 115#

12min EMOM
Evens: 5 bench press 135# plus chains
Odds: 5 Power cleans 185#

9-7-5
Power Snatch 135#
200m run

6:00