5* power clean + 1pc + jerk

3 rounds of:

Back squat 4-3-2

1min rest between reps and 3 min rest between sets

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

Five rounds for time of:

• 20 GHD Sit-ups
• 15 ft Rope climb, legless, 3 ascents

Pre-WOD:
- Work up to a heavy snatch - 98# New PR

WOD - 10min AMRAP:
- Power Snatch to 73#
- 15 DUs

Post WOD:
- Parallette "Fun"

4 min AMRAP:
8 hang squat cleans (60-70 % 1RM)
24 double-unders

Then rest 1 min
Max sit-ups in 1 min
Rest 1 min

Then 4 min AMRAP:
8 hang squat cleans (same weight)
24 double-unders

Narrow grip bench 4x15
Rest 1min

– heavy but fast, rest 60 sec.

5x 145
3x 165
1+ x 185 (10 reps)

4 sets of 10x goodmorning squats

5x 180
3x 205
1+ x 230 ( 10 reps)