200
swings
200
high pulls
200
thrusters
4 core at 15 seconds intervals

e rfadsf adsf

2 miles

2 mile-150 PU

-Buy In-
Skill: Snatch
Technique/warmup
95-115-135-155

WOD
“Isabel”
30 Snatches for Time (135/95)
*Can be power or full snatch

-Cash Out-
3 x 50m HEAVY Farmer’s Walk
Max Effort Toes to Bar
100# DB
12-8-7
*Movements performed back-to-back. Rest as needed between sets.

Warm Up: 3 rounds of 200m jog, lizard crawl, 3 clapping push ups

Strength: bench press
5-5-5+, then 1 set AMRAP @ 70% day’s weight (98) 5+(8)
superset with 4 sets, alternating
AMAP strict pull ups
AMAP srict chin ups 20 red

Met Con: 5 rounds for total time 6:35
10 push ups
:30 plank hold

Mobility: doorway, lax chest

Warm Up: 500m row, toe touches

Strength: deadlift 3-3-3 153

Met Con: “Fran”
21-15-9
thrusters (95/65) jumping pull ups 12" box +25lb plate
pull ups

Mobility: 10 minutes free foam roll

1 RM clean & jerk -- got 115# PR!

7 min cap
30 clean & jerk at 115#

Kelly
5 Rounds for time of:
400 Meter Run
30 Box Jumps (20/24")
30 WallBalls (14/20# to 9ft/10ft)

Strength:
7 min, EMOM (RX: 70% 1RM) -

2 touch and go power cleans
1 push jerk

Metcon:
For Time -

20 bar thrusters
10 strict pull-ups
20 bar thrusters
20 box jumps
20 bar thrusters
30 clapping push-ups
20 bar thrusters