Barbell Training: Power Clean
3@65%
3@75%
3×3@85%
(165#)

Conditioning:
5 Rounds For Time—-

5 Power Cleans (135#)
15 Games Style Pushups
25 Double Unders

8:33RX

AFAP (As Fast As Possible)
5 rounds for time of
10 Handstand Push Ups
10 Ring Dips
10 Push Ups
200m Run

Time - 7:39
Split - 1:54.6/500m
Cal. - 159

• Fairly easy pace up until the last 250m then I sprinted. Worked on keeping strokes at 29/min with more power

8min AMRAP - 1 barbell, strip and add weights...
2 Thruster (80)
4 Thruster (70)
6 Thruster (60)
2 rounds

8min AMRAP
150 DU's buy in
4 Squat Clean (80)
8 Burpees
3 rounds + 2 Cleans

For Time:

21-15-9
DumbBell Ground to Overhead (20#)
KB Swings (35#)
Burpees
Wipers (20# DB)

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power snatches
Thrusters

– Rest as needed between sets –

Weight options. 43/30 kg – 52.5/35kg – 61/43 kg – 70/47.5 kg

• All sets of each movement need to be unbroken (so 10 UB power snatches to start, then drop the bar before 1st set of 10 thrusters)

Deadlift 3-3-2-2-2-1-1-1-1-1 reps

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load.

Warm Up:
200 jumping jacks
40 push ups
40 sit ups
50 squats

WOD:
10 rounds

15 squats
10 diamond push ups