15 Minute AMRAP
2 Squat Clean Thrusters #92
12 KB #35
13 Bar over Burpees

PR- 115 Squat Clean Thruster 1 Rep, twice

Snatch 3 RM

21 - 15 - 9

Wall-ball-shots 20lbs/ 14lbs

Ring-rows

Strength - Build to a heavy single Clean and Jerk, attempting a PR if able.

WOD
“Grace”

30 Clean and Jerks at 135/95# for time.
If scaling, use a weight that is roughly 50% of your heavy single from above.

C&J: 185; WOD: 2:45 @ 95

Wendler Bench Press

70% - 3 reps
80% - 3 reps - 245
90% - 3+ rep - 275 as 2+1

WOD – For time: 5:00

30-20-10 of

KB Swing, Pushup, Situp

This workout was 12.5 and 11.6 the year before

3 Thruster @ 100/70
3 C2B Pull Up
6's
9's
12's

keep climbing for 7 minutes

I got through the 15 thrusters and 5 Pullups

Power Clean to Hang Squat Clean - climbed to 215

Jerk Technique @ 135

Chipotle.

29 burpees
29 cal bike
29 renegade rows
290 jump rope
29 OH lunges each leg @45#
29 bike
29 windmill each arm
290 row

400 Singles
150 Sit-Ups
100 Kettle-bell swings
50 Burpees
100 Kettle-bell Swings
150 Sit-Ups
400 Singles

Snatch complex for 12min @ 115#

12min AMRAP
1 Snatch 135#
2rds Cindy

Then...
50 burpees

Strength:

Deadlifts - 2x225, 2x315, 2x355, 2x405, 2x455, 2x475

Metcon:

4 Rnds - 30 DUs, 10 DL (225lbs), 30 DUs, 10 HSPUs

Time: 13:58