Warm Up

EMOM 12 minutes
Odds- 7 power cleans (unbroken)
Evens- 10 burpees

*Used 65lb for cleans

WOD

2 heavy squat cleans
8 hspu/ 8 push ups
20 double unders
6 rounds

*95lb squat cleans
*scaled pushups

A. Build to 1RM Split Jerk
B. FT:
30-20-10
Hang Power Clean, 135#
T2B
Hand Release Pushups

A. 295
B. 8:55

FT
30 Hand Release Pushups
15 Power Cleans, 135#
30 Cal row
15 Power Cleans, 135#
30 T2b
15 Power Cleans, 135#

@ 7:20

10m yoga
10m AMRAP hand-release: 80 total

3x3 of each
High Hang Snatch (75#)
Launch snatch (115#)
Snatch (145#)

12min AMRAP
20 Pull Up
10 OHS 135#
4.9

Group warm up, then;

“Diane”

21-15-9

Deadlifts 225/155 (115)

Handstand push ups (knees on box)

More weight next time

Metcon:

1 Rnds: 1000m Row, 100 Situps, 80 Kbs (53lbs), 60 Games Pushups, 40 Wall Balls (20lbs), 20 Box Jumps (24")

Time- 23:00

Strength
20min EMOM every 2 min
Power snatch + hang snatch + snatch + snatch balance

35, 55, 65(2), 75 rest of sets

WOD
5 RFT
200m run
5 Power cleans (185/135)
10 Box jumps (30/24)

1. 12:52

Strength
3-3-3-3-3 Bench Press
Then ME @80% 3RM

65, 75, 85, 95 (Previous 3RM), 100 (PR)

WOD
5RFT
5 Burpees
10 S2OH (115/75)
20 Jumping lunges

RX. 7:55

Linear 185