21 - 15 - 9 reps of:

clean (125 lbs)
dips
incline push-ups

Practice the Snatch balance for 15 minutes.
Workout
Complete 1 round of the following as fast as you can:
1. Pull-up 8 Reps
2. Push-up 20 Reps
3. Snatch 9 Reps with 35 Kgs / 75 lbs
4. Pull-up 8 Reps
5. Push-up 20 Reps
6. Snatch 7 Reps with 35 Kgs / 75 lbs
7. Pull-up 8 Reps
8. Push-up 20 Reps
9. Snatch 5 Reps with 35 Kgs / 75 lbs

pullup/pushup
1/2-5/10

situp/flutter kick
4/4-20/20
all the way up, down to 16

5 RM OHS
Made it to blue bar + 20#, only 3 reps. Wrists were hurting.

Buy out: run 1 mile
Finished in 8:11. Goal was 10 minutes. Got a free Perfect Foods bar from Coach Rick.

10, 9, 8, 7...1

Elite Sit Ups
Power Snatch 95#

1 rope climb at the end of each round

4 rounds at 80-90%:
- 400 m run
- 10 deadlifts (225/155)
- 10 CTB pull-ups/pull-ups
- 10 lateral burpees over bar
- 20 sit-ups
*rest 3-4 min
*switch order up every round, record all times
*deadlifts should be perfect or weight should be shed immediately

SCORE: 28:55
Times by Round: 1 - 3:31, 2 - 3:39, 3 - 3:52, 4 - 3:55

Tabata Boxing / Bike / Thrusters

a) OHS: 2x75#, 95#, 115#
b) FS: 145#, 175#, 205#, 215#, 225#F
c) Elizabeth: 21-15-9
cleansx95# + ring dips
= 14:30

14 + 7 reps

SOD – EMOM 10 min
3 HSPU

EMOM 10 min
2 Full Snatch (practice weight) - 65 and 75