1-1-1-1-1 Snatch - Practised form using 35 lbs bar

Then….

9-7-5
Thrusters 135/95 - used 50 lbs
Pull-ups - used black band

“Nancy”

run 400m
15 overhead squats (95/65) - scaled to front squats

5 rounds

3 rounds for time of:

5 Power Cleans @ 70% of 1RM

10 Box Jumps, 24″/20″ (did 24")

15 Ring Rows

5 rounds for time

5 wipers (each side), 10 burpees, 10 pullups

Note: Did first round with dead hang/kipping pullups, did rest of rounds with ring rows to be gentle on my shoulders

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

Tough one for me, round five had me nearly failing reps.

3 rounds for time

8 Barbell Rollout-Deadlift @ BW

50m sprint

10 box jumps @ 30″/24″

50m sprint

(used 24")

run 400m

15-12-9 Squat (45# plate)/Pushup/Ring Row

run 400m

10-9-8-7-6-5-4-3-2-1

Ring Dips

Double-Unders

(foot assisted Ring Dips)

for Time:
21-15-9

-Clean (135/95)
-Ring Dip

Post WOD:
40 T2B

For time:

50 pull ups
50 kte
100 burpees