Bench press:
3 – 3 – 3 – 3

95

• then -

“Humble Pie” – 12 Minute AMRAP:
3 Thrusters (95/65)
6 Hang Power Cleans
9 Sumo Deadlift High Pull

Post times. Compare to 2/16/12:
Erin W 6+1 HC Rx

Strength: snatch balance
2-2-2-2-2-2-2

• then -

Complete 5 rounds – each set for reps, load, & quality – not for time:
ME handstand pushups
8 seated shoulder press (heavy)
8 good mornings (heavy)

35(box)

12:00 AMRAP of:

9 Power Snatches 115/75#
12 C2B Pullups
15 Burpee Box Jump Overs 24/20

Back rack yoke carry 15m = max weight

Complete as many rounds as possible in 15 minutes:
10 alternating one-legged squats
24/16 kg kettle bell swings, 15 reps
20 box jumps
Run 200 metres

8 minutes AMRAP:
1 single-arm swing right arm
1 clean right arm
1 Front Squat
1 Push press
1 Back lunge change under leg
Repeat with left arm

Calf Raises (#185) Alternate heels in/out
4 sets of 15 heels in
4 sets of 15 heels out

Row 5K for time - 19:09

21-15-9
Situp
Flutter 4 count
2:42

Power Snatch 5×5 <--30,30,45,55,55 w/2 fails.

Then,

5 Rounds

15 steps walking lunge w/ barbell in front rack position 95/65

30 double unders

Was happy w/the 55# snatch, as I could not do it in May. 65# walking lunge was tough. Dropped 1/2 way on rounds 1&2, then dropped 3 times on rounds 3-5.

For time

• Hang cleans 40kg (5-10-15-20-25)
• HSPU (2-4-6-8-10)
• Ropeclimb (1-2-3-4-5)

20 min amrap

• 4 C2B
• 3 Bar Muscleups
• 4 Ring dips
• 3 Def. HSPU
• 4 Front Squat 40kg
• 3 OH Squat 40kg