snatch once every 30 seconds for 15 minutes

“Chief”

3 Power cleans 135/95

6 Push ups

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

17 rounds + 1 rep

Psyched that I Rx'ed this workout!!!!!

500 Meter row
10 Back Squat @315#
80 Meter Farmers carry 2 70#KB
5 Strict Pull Ups
500 Meter row
15 Back Squat @225# (written as Front Squats but they put too much pressure on my back)
80 Meter Farmers carry 2 70#KB
5 Strict Pull Ups
500 Meter row
20 Overhead Squats @ 135#
80 Meter Farmers carry 2 70#KB
5 Strict Pull Ups

AMRAP in 15 minutes of:

5x L-Pushups
5x HSPU

Completed 15 rounds.

Tuesday Workout:
Men/Women
5 Rounds:
AMRAP
Do as many reps as you can till failure then move on to next exercise, the cap for this workout 16 minutes.
Hand Stand Push-Ups
KB Swings 70/35
Rollouts (X3 for Feet)

Strength
3-3-3-3-1-3 Front Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 100kg)

skill
snatch-65kg
C&J-85kg
7x4 unbroken strict deficit(with one plate) handstand pushups

skill
5x5 unbroken strict pullups (60s)

workout
3 rounds for time of:
15 Toes to bar
50 double unders
t2b were slow as well as i had to stop a couple of times during the workout to adjust the jumping rope

4-4-4-4-4 of:
BB Deadlifts
90-95% of last week 5 @ 9 RPE 4-4-4-4-4 reps

Front Squats 5x5

@ 80% of 5 RM

3 rounds for time:

8 Front Rack Lunges 50/30

10 Pull Ups

12 weighted Sit Ups 15/10

3 rounds for time:

6 weighted Step Ups 24/12

12 Kb Swings 24/16

"Eva"

5 Rounds for time of:

800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups