20 Toes to bar
20 Box jump, 24/20 inch box
20 Push press / push jerk, 30/25 pound dumbbell
20 Double-unders
20 Thrusters 135/95
20 Pull-ups
20 Burpees
200 feet Walking lunge with 45/25lb plate held overhead

result: 17:47 Rx

10 minute AMRAP
3 Squat Snatches (75)
5 Overhead Squats (75)
7 Burpees

This workout was brutal. Not sure if from week off, or the heat, or what. Totally exhausting.

Finished 4 + 3 rounds

3 rounds for time
-400m run
-21 push press 55lb
-12 TTB

"Claudia"
5RFT
20 KBS (24/16)
400m run

RX. 40#. 15:05. Long transition time w/treadmill. Ran at 7:18-8:00 min pace.

3rds for time:
30 wall ball, 20# ball, 10ft target)
30 Snatch (ground to overhead), 75#
15min cap

14:51

2 Power cleans + 2 Push jerks- Weight can be added but the goals is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down. <--75#

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups
5+5

2 Power cleans + 2 Push jerks- Weight can be added but the goals is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down. <--75#

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups
5+5

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

Baseline: Pre-SOP and Box Breathing, then ROM Drills.
30x 4-count mountain climbers, 30x sit ups, 30x push ups.

Durability: Run 5k. 50x WTD sit ups (45#/25#), 30 x WTD back extensions (45#/25#)

Workout
30 reps of:
- Standard dead lift @ 225lbs
- Snatch position dead lift @ 225lbs

Results
Working on strengthening olympic lifting positions.

Notes
I have terrible form when it comes to deadlifting weight off the ground. Regardless of the exercise (clean, snatch, deadlift) my lower back is the first muscle group to fatigue. I have added this dedicated deadlift strength routine into my weekly workout to help strengthen those weaknesses of mine.