Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

outdoors. There and back

20min AMRAP

2 MU
4HSPU
8 KBS 2p

Frustrating....was at 7 rounds through first 8 minutes.

Finished with 10+1MU

21 Clean and Jerk #155

400M Run

15 Clean and Jerk #155

400M Run

9 Clean and Jerk #155

400M Run

Glen

Modified to:

30 clean and jerks 135#
Run 1 mile
100 burpees
Run 1 mile
50 pull-ups

Did untimed due to having to move locations for each exercise, but finished in roughly 40 min.

10 Rounds: 1 round every 2 min

5 Supine Pull Ups
7 Sit Ups
9 Lateral Skier Hops @ 3 x 25kg weight plates
100m Sprint

Aim:

*Do not pace, all exercises unbroken.
* Sprint the run
** Aim for 30 seconds rest each round.

Snatch technique & Hand Stand Push Up Technique

Complete as many rounds as possible in 6 minutes of Ground to Overhead and Overhead Walk:
45/35 kg.
1 x Ground to Overhead, 1 x 5 tr. Overhead Walk
2 x G2O, 1 x 5 mtr. OHW
3 x G2O, 1 x 5 mtr. OHW
4 x G2O, 1 x 5 mtr. OHW
5 x G2O, 1 x 5 mtr. OHW
55/40 kg.: repeat ladder
65/ 45 kg: repeat ladder

Score as Rx : first ladder, second ladder with 55kg till 4th step, 1 rep

Back Squat
5x3- 185, 205,225, 245,275

WOD
50 Box Jumps
40 KB Swings(53/35#)
30 Burpees
20 Front Squat(95/65#)
10 Man Makers (35/25#)

5 rounds for time of:
10 Power Cleans 60/40 kg.
15 WB shots 20/14 lbs

5 rounds for time of:
Run 400 mtr.
20 KB Swings 24/16 kg.
5 Muscle Ups