Skill
Snatch pulls & Clean pulls

Strength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg

Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

Back squat (135, 155, 175, 195, 215)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips) (1/2 kipping, 1/2 jumping CTB)
10 hang clean (135/95)

For friday

6 x 3 of:
Push Press
165-185-195-205-215-225 (PR)
-then-

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

11 rds + 5 reps

-then-

3a) 3 x 10 reverse hypers
3b) 3 x 15 GHD Situps

• 50 Situps
• Delts @ 10 x 5 x 2
• 5 rounds for time: -Deadlift(175) x 5 -Clean/Jerk(95) x 5 -Burpees x 5 -Strict Pullup x 5 Got it in 16:48 *50 situps *50 hammer curl(45) *50 side-abs

5x5 Push Press
(#65, 75, 85, 95, 105 - failed 2x on last rep of #105)

For time
25-20-15-10-5
-KB Swing (#53/35) #35
-HR Push Up
-Sit Up

After the normal dynamic and group warmups:

Strength
Hang squat cleans
3-3-3-3-3 65, 85, 105, 125, 145 lbs

Wod
4 rounds for splits. Of 3:10, 3:18, 3:38, 3:29
20 kb swings (2,1.5)
Row 500 meters

~ 3 min rest between sets

I used a 1.5 pood (55 lb) kettlebell. The 2 pood is beyond me and even the 1.5 pood starts to whip me around when I get tired.

5 Rounds

5 DL @ 80% of 1 RM

10 Ring Dips

15 Box Jumps – 20′

rest 2:00

(Use avg split time between all 5 rounds)

145 went up fine

failed at 151, should have tried 145

21-15-9

Db Snatch

Wall Balls

Pullups

3 Rounds

Run 400 meters
1 1/2 Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups