3 x 5 squat = max 150 lbs

then…

21-15-9
power cleans (95/65) - used 70 lbs
front squats - used 70 lbs

• I thought my bar weighted 30 lbs where in fact it was 35 lbs; hence the 70 lbs in the WOD. Now, I know I can do more than 65 lbs.

3-3-3-3-3
Front Squat

1-2-3-4-5-6-7-8-9-10
KB Snatch w/s
K2E
Front Squat (65/95)

5 minute amrap 5 hang cleans at 95# 10 dble unders
2 minute rest
5 minute amrap - 3 hand release burpees 6 power cleans

first rnd got 8 rounds second 5 got 7 rounds and 3 burpees

"Coe" 10 rounds for time, of:

10 Thrusters 95/65 lbs
10 Ring Push-ups

every minute do that amount of 10 metre runs
minute 1 do one
minute two do two
etc

1000m row
50 ab mat sit ups
40 push ups
30 28" box jumps
20 bar hop burpees
10 Pwr clean and jerks at 165
100 dble unders

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up , I did jumping pull ups

50 Double Unders “Cash Out”

SWOD: find new PR on Squat Clean (use 5-3-3-1 or 3-3-3-1)

5 rounds

6 muscle ups (or 2x pullups/dips)
12 KB russian swings (70/53)
100 M run

cool down: 40 GHD situps or 100 ab mat situps

15-12-9-6-3

Power Cleans 135/95 (I used 85lbs)
Burpees

YAYYY for me, under 10 min! Last time was 13:44 (bar-facing burpees -- didn't have room to do those today).

30 snatches