Strength:

Squat Cleans - 5x135, 5x155, 5x175, 5x195, 5x205, 5x215

Metcon:

4 Rnds: 5 Sq Cleans (15lbs), 10 T2B, 15 BJs (24")

Time - 11:30

4.1k (2.55 miles) = 22.37 min

7 x 1 Snatch + 3 BTN Push Press
1x135 4x155 2x175

Smolov 1|1
6x6 HBBS @285#

600m run warm up
15 minutes stepmill intervals

100 OH Walking Lunges (held pvc pipe overhead in external rotation)

Snatch Assistance:
OH Squat 5x5 / 45-45-45-55-55lbs
Pressing Snatch Balance 3x5/ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch
1x10 (15lbs)
1x8 (20lbs)
1x6 (25lbs)
1x4 (30lbs

3 Rounds:
Inverted Row 10x
Diamond Pushups 10x

Wide Stance Sumo Squat 5x5 @ 135lbs
Good Morning 3x10 @ 65lbs superset with 20 Lunge Jumps
Lying Hamstring Curl 50x
Reverse Hyperextension 3x10

6x100m sprint
30 secs rest between

3 mins rest

4x30 sec hollow rock holds (20 sec rest)
3x30 second elbow to hand plank (20 sec rest)
2x50 weighted sit ups (20 sec rest)
2x25 banded reverse crunch (20 sec rest)

2 mins rest
500m row/ 1 min rest
250m row/ 30 sec rest
125m row/ 15 sec rest
75m row

25 minute AMRAP

2 Rope Climb
10 Dead Lift @ 225#
20 Walking Lunges w/45# Dumbbells

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Tabata

Thruster #45 (81)
Burpee (51)
OHS #45 (63)

5 Rounds
400 Meter Run
15 Ring dips
15 Clean and Jerk #135

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