Deadlift 10x2 heavy

2x225
2x275
2x275
2x295
2x295
2x305
2x310
2x315
2x315
2x315

Then 7 minute AMRAP
12 pullups
12 pistols to med ball
12 HO pushups

5-5-3-3-1-1-1 hang clean 135#

Duece
2 rounds of:
200m farmers carry 40# db's
20 side to sides 25# plate
20 push ups pulls 25# db's
20 tricep dips
200m sprint

Cash out= 4 rounds
15 bicep curls
15 calv raises

50 Pull Ups
60 KB Swings 53#
70 Push Ups
80 KB Goblet Squat 35#
90 Sit Ups

16:37

EMOM 20 minutes

3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)

I took this from Pat Sherwood

After establishing a power snatch 1rm and box jump height max,

Ladder 1,2,3.. 3 rds 2 on, 1 off of:

Power snatch 70% 1rm (115#)
Box jump 70% height max (32")

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26)
1o Pull ups
10 burpees

Metcon: 2012 Masters Games Chipper

Chipper: 10 DL (255), 20 Pullups, 30 BJ (24"), 40 KB (53), 50 DUs, 40 KB, 30 BJ, 20 PU, 10 DL

Time: 15:45

For Time:
-400 Meter Run
-100 Pull Up
-400 Meter Run
-100 Push Up
-400 Meter Run
-100 Sit Up
-400 Meter Run
-100 Air Squat

1 mile

31 minute partner AMRAP:

8 - 115# thrusters
6 - rope ascents
11 - box jumps 30"

1 partner runs 3 laps with 45# sand bag while the other does the reps in the workout, then partners switch

** scaled weight down and pull ups after 15 mins