hang cleans

3 rounds
7 Squat cleans 155
21 Burpees
35 double unders

first workout completed double unders

2.5 miles

1 mile run
21-15-9
air squats
sit-ups
push ups

• 10 Burpies

285 x 5

Snatch 200 PR

For Time

50 Wallballs 20/14 - 10# to 10' Target

25 Toes 2 Bar - Rx

40 Wallballs

20 T2B - Floor Mod

30 Wallballs

15 T2B

20 Wallballs

10 T2B

10 Wallballs

5 T2B

Back Squats
Add 10# to your previous 1RM, and do:
5@ 75% (135)
5@ 80% (145)
5+@ 85% (155 - did 5)

3 rounds for time:

50 air squats
7 muscle ups (*or 7 c2b pullups and 7 ring dips)
10 hanging cleans (135/95) (*75)

Barbell complex for 9min @ 175#

3rds
25 Medball burpees
20 Ring Dips
15 HSPU
10 Jumping squats

3x
Run 400 m
21 AM KB Swings @ 52 lbs
12 Pull Ups

Overhead squat 5-3-3-3-1-1-1-1-1 reps + 15 BW OHS Squat
I did a general warm up with DUs and some OHS practice and general calastethics.
OHS warm up:
45 lbs x 10
75 lbs x 10
95 lbs x 8
115 lbs x 6
125 lbs x 5

135 lbs x 5
140 lbs x 3
145 lbs x 3
150 lbs x 3
155 lbs x 1 (PR)
160 lbs x 1 (PR)
165 lbs x 1 (PR)
165 lbs x 1 (PR)

135 lbs x 15 (PR) (only set I used wrist wraps)

I do not normally go too heavy with OHS... BW is enough for me to feel it and I super concentrate on keeping a tight midline. I was REALLY HAPPY about the PR in the 15 BW OHS... I did that on my last set and it felt good. This was the only set I used wrist wraps. I was feeling good on the actual movement.. I had a bit of trouble getting it up and getting it back down onto my back on the heavier sets, but wanted to stay in control. I also felt good in a slightly less wide grip. I was normally using middle finger or less at the slot between the knurling.

for time
10 to 1

squat clean 95#
games pushup

had to share bar but man the squat cleans got tough! my form needs to improve on faster reps