1. Jerk Balances: 60/5*3 sets
2. Power Snatch + Hang Snatch: 75-80/1+1*4 sets

Wod:

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Jacked and Tan Day 1.

1. Backsquat
   6x4 at 85%

2. Pendlay Rows
   4x4 at 85 % (bar resets on the ground each time

3. Alternating Dumbell/kb Press
   6x8 ( 35/24)

5 min rest

Wod

75 Burpee Pullups for time
EMOTM 2 snatch 95/75

Notes: used 155 on backsquats and 135 on pendlay rows.

WOD: 10 Minute AMRAP
10 Goblet Lunges (53)
10 Russian Swings (53)
10 Sit Ups

6+10

Baseline WOD
400m run. 2:43
40 squats
30 situps
20 pushups (knee)
10 pullups (jumping)

Total 22:49

1 circuit

Progressive

135, 185, 205

You have 5 minutes to move as much weight as you can from the ground to overhead. You can choose what weight and how you would like to get it from the ground to overhead.
Example- If you complete 40 power snatches at 95# then your score is 3,800.

I did 115# 45 times

Home workout. 40 min amrap.

5-10 pull ups
5-10 floor press (depends about available weights)
10 pistol squats
15-20 sit ups
10-15 dumbell/kettlebell dead lifts

100 reps
135 lb deadlift
95 lb incline bench
10-1 ladder

OH squats
Knee to should diag
Lunges
Wood Chop
Twists
Thrusters
Knee to Should
Deadlift/Curl/Press

Strength:
Snatch or power snatch:
EMOTM 7:
2 Snatch 70-80% (hice con 40 kg Snatch)
EMOTM 7:
1 Snatch 90% (hice lo max. con 55kg power snatch)
WOD:
Run 1600m
or
Row 2000m (Reme, en 7:55min. resistencia 3)