EMOTM for 15min - 10 @ 55, 5 @ 60
1 Snatch
2 OH squats

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

Strength: 3-3-3+ deadlifts (80/85/90% of 1RM)

Metcon:
7 rounds (12 minute cap):
-7 hang power cleans (135/95)
-7 HSPU's
-7 T2B

Deadlifts: 270(3), 285(3), 300(3)
Metcon: 5 rounds + 7 cleans + 7 HSPU (limited ROM on HSPU, cleans @ 115#) in 12:00

every minute on the minute for 8 minutes do:

3x deadlift 65% of max (225#)
15x lateral hops over bar

12 min AMRAP of:

10x box jump 24"
15x kb swing 53#
20x abmat situps

6rounds + 10 box jumps, 2 kb swings

Deadlift:
5 – 5 – 2 – 2 – 2+ (Not a max attempt, on your last set get as many heavy reps as possible without losing form)

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Overhead Squat x 15 (95/65)   

EMOTM for 15min
1 Snatch
2 OH squats

Post WOD:
Muscle-up practice, ring dip and pull-up work.
6 100m sprints

3 rounds
15 burpees
15 push press 115#
3 Rounds
25 dead lifts 115#
25 push ups

15-12-9-6-3
Hang Power Cleans 135#
2 later jumps over bar

80 Burpees

140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB

2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the day

B. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg

3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wall

B. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.38

4.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs