A. Power Snatch build to moderate single
+
8' AMRAP
15 snatches, 75#
15 snatches, 135#
15 snatches, 165#
15 snatches, 210#

A. 235
+ 49 reps

5 rounds for time:

150 m Sprint
10 x Pushups
10 x Squats
10 x Pullups

Use a weighted west (10kg/22lbs)

GO GO GO!

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Yellow KBS, Blue/green band HSPU. 6:48 min Hollow Rock & Plank

4-6sets
10 x Biceps Curl @ moderate weight, barbell or DBs
10 x Bench Dip @ moderate effort
10 x Strict Press @ same weight as curls
1-3mins easy bike, walk, row

WOD: Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions/Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 DUs

Hang Power Clean 3.3.3
45.65.70 (failed @75)

Then:

15 min AMRAP

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

65# C&J, Plyo Push-up ok, Lateral box jump over 2 green boxes stacked. Ok through 1st round & failed to jump left after that. 7 +5 Plyo Push ups

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

SS A

Romainian deadlift 5X5 40 kg
Barbell rows 5X5 40kg

Every minute on the minute for 10 minutes
5x Squat clean 30 kg
10x Burpees

Too tough, nex time 3 squat cleans 7 burpees
Only made four minutes

Back squat as heavy as possible 1 round x 20 reps: 125 lbs.

For time:
1000m row then
4 rounds of:
20 Toes to bar
15 Overhead press 2 65 lbs. (RX 115)
10 Box jumps at 24"
Time: 18:52 (included dropping from 75 to 65lbs after time started)

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk

WOD:
12min AMRAP
3 Muscle Ups (3 Pull Ups + 3 Dips)
12 Push Jerk (115/75)