10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Strength & Technique

Snatch 3×3 @52.5kg

Hang Snatch 3×3 @40kg

WOD
6 Rounds
180 Single skips
6 Snatch @40kg
6 Hang Power Snatch @40kg

6 OH Squat @40kg

Finisher
50 T2B

clean and jerk build to a tough single

10 min AMRAP

10 Front squat 60/40kg

20 Box jump

10 K2E

OHS 5-5-5-5-5

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

Max 115# x 3

TUESDAY 120131

"Tyler"

Five rounds for time of:
7 Muscle-ups (modified to jumping muscle ups)
95 pound Sumo-deadlift high-pull, 21 reps

23:12

I can't wait until the day I can do this as Rx'd with all Muscle-ups.

Tabata
(8 rounds of 20 seconds work and 10 seconds rest for each exercise)

-Front Squat (45/30)
-Pull Up
-Box Jump
-Sit Up

many many repsö

Three rounds for time of:

20 pound dumbbell Squat cleans, 15 reps
15 Burpees