Warm Up:
2x
5 Strict Pull Ups
10 Jumping Squats
20 Sit Ups

Mobility:
PVC Pass through
PNF Hamstring

MetCon:
3x
12 Power Snatches @ 95 lbs
12 Weighted Box Steps w/ 45 lbs
12 Leg Levers with Hip Raise

Max Effort:
3x
5 Romanian Dead Lifts @ 165 lbs
Rest 60 seconds
5 Barbell Wipers (or 10 Floor Wipers if needed)
Rest 60 seconds

20min AMRAP
5 pull ups
10 push ups
15 air squats

19+5 air squats
Ripped at round 13 :-(

Death by Power Cleans
Do 1 power clean the 1st min,
Do 2 powercleans the 2nd min,
.
.
.
Until you can not finish the number of power cleans for that min.
135#/75#

115

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

*had one miss on set 4.all unbroken. made all 3 90%, 95%, 95%.

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

as rx'd 3:33

4 RFT with a partner (Hey Spencer!)
30 squat cleans (95/65#)
30 box jumps (24/20") (Normal Badger would be pull-ups)
400m run

Miserable!

4 RFT
30 squat cleans (95/65#)
30 box jumps (24/20") (Normal Badger would be pull-ups)
800m run

---

Finished all 4 rounds of squat cleans. Did not box jump or run in round 4.

Ran with lululemon palo alto group. Forgot watch but ~40min

For time:
200 m row
20 pullups
30 pushups
40 situps
50 squats

Felt beat up today, so I did something easy.

5:10

3 Power Cleans @ 175
On the minute, every minute, for 15 minutes