SKILL: Snatch 2nd & 3rd Pull

WOD:

Jeremy

21.15.9

OHS 95/65

Burpee

4x6 min sparrit

Pre-WOD: 3 x 8 Back Squats (235 lb)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")

6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

10 total rounds

10,9,8,7,6,5,4,3,2,1
Dead­lifts
Each set fol­lowed by 3 Wall Walks

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

First round weight - 75 lbs
Second round weight - 75 lbs

5/5 - 1st Round
1/5 - 2nd Round

Pre-WOD: 3 x 8 Back Squats (75, 85, 95(5))

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

Subbed step-ups, barbell shoulder press (45 lb.), 25 lb. KB

7 rounds

"Gentle Flow" w/Samantha

3 Rounds

400m run
25 front squat 75/45
50 abs
25 power snatch 75/45

20 Min AMRAP

5 Pullups
10 Dips
15 Kettlebell Swings
400 meter run

Blue band for pull ups and dips

Final Score 206 up from 186.
Substituted rowing for sprinting on the treadmill and counting the calories.