Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

63# on Cleans
Knee Push Ups

3 rounds + 3 cleans + 6 PU + 1-5 squats (almost 4 rounds) each time.

30 squats, 30 box jumps, 30 wall balls

AMRAP (5 pull ups, 10 push ups, 15 squats) w/ 10 lb vest

5X3 Push Press. 95/115/125/135/145

10 Min EMOM (every min on min)

5 DL (#225)
DU

Power Clean 3.3.3.3.3
You may not take your hands off the bar between reps or reset. It’s touch and go.

Worked my way up to 185 3 rep, I did 195 but let go of the bar on the 3rd rep. ARgh! regardless this was a PR on my Power Clean 3 rep, woot!

Then:
3 Rounds
10 Power Clean @ 70% of above weight (135#)
50 Double Unders

WOD:

3 Rnds

Max Rep Low Bar Back Squat @ 50% of your 1 RM.

Rest 2 min

Followed by:

9 Rounds of:

9 Ring Row

9 ABMAT

9 Squat (did box step ups in place)

9 Lunges

You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.

3 x 10 hollow rocks

then…

45 double-unders * attempted to do double-unders
30 sit-ups
15 wall balls (20/15) * need to work on this

AMRAP 14

15 Clean and Jerks 65#
10 OH Lunges 25#
15 Ring Push Ups

Back to Basics Thursday

Skill: SNATCH

We are working all 3 positions of the Snatch.

WOD:

5 Rounds

10 Power Snatch

100m Row

This is a skill/active recovery day. You may not go up in weight today.

Nancy

5 Rounds

500m row

15 snatch 40