2 squat cleans on the minute for 12 minutes

165#

it was heavy!

Bench
5x3@80% used 95lbs
Kettlebell Lactic Acid 30/30/30x3
-Double KB Push press/overhead lockout
-V-sit up/v-sit hold
-KB cleans/rack hold
-ring push-ups/hold in plank

32 box jumps
400m run
32 ring dips
400m
32 tire flips
400m
32 v-ups
400m

3 rounds for time;
21 x Dumbbell Thruster @ 35s/25s
15 x Ring Row @ 45deg body angle.
9 Burpees

Record scaling and time.

1 Mile Run
36 Deadlift 65#
36 Hang Power Clean 65#
36 Push Press 65#
36 Front Squat 65#
36 Burpee
36 Box Jump 20"
36 Knees to Elbows
36 Double Unders

Holy front squat/burpee hell..... the rest was okay. Tough workout!!!
Happy Birthday Coach Amelia! :)

With the dogs

FOR TIME:

• 50 CAL ROW
• 40 GHD SITUPS
• 30 PULLUPS
• 20 THRUSTERS 50KG
• 10 BAR MUSCLE UPS
• 20 THRUSTERS 50KG
• 30 PULLUPS
• 40 GHD SITUPS
• 50 CAL ROW

Grace

Weighted sit up x 50

Spend 10-12 minutes mobilizing the following areas/movement patterns:-
Hip/Knee external rotation
Shoulder internal & external rotation
then:-
“Randy”
75 Power Snatches @ 35kg/25kg for time.
*Compare to 102611.
Beginner & Intermediate: Scale as necessary.

Result : 30KG - 9:11minutes