4 rounds for time
100 SU
20 m walking lunges
10 jumping pull ups

5RM clean & jerk* = 75lbs

then

5 hanging squat cleans (135/95) @ 75 lbs
5 push press/jerk

4 rounds

• touch and go with the reps

3 RDS FOR TIME

60sec L-sit hold
16 Handstand walk “steps” (substitute alternating shoulder touches in handstand position)
16 Good mornings at 45lbs/30lbs
16 OH squats at 45lbs/30lbs

wednesday 111019 olympic/strength

"Lynne", 5 rounds for max reps:

Max rep body weight bench press
Max rep pull-ups

500 m Row
12 Squat Snatches
500 m Row
9 Squat Snatches
500 m Row
6 Squat Snatches

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

16:26... until I realized I forgot to do my last set of squats... after lying down for roughly 2min and watching everybody else finish, I realized I went striaght to DU's after the 0 count Burpees, so I got up and did my squats for a time of 19:56.

In honor of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

As Many Rounds as Possible
2 Muscle-ups
4 Handstand push-up
8 Kettlebell swing - 20kg (44lbs)

For time (but not really for time)

50 rounds of:
1 Deadlift @ 65% of your 1RM - 265#
1 HSPU

3-4-5-6-7 ring dip
5 x 5 burpees
14-12-10-8-6 walking lunges

Resistance Traning:
Banded Box Squats
Black Band Knotted
60% - 145 LBs
10x 2

Extras:
50 GHD Sit Ups
50 Back Extensions
50 Reverse Hypers (120 LBs)
50 Good Mornings (65 LBs)
300 Single Jump Rope (20 LBs)