Pre-WOD:
- 5x3 Front Squats (Heavy)
3 second pause at the bottom of squat

WOD - For Time:
3-6-9-12-15 Power Snatches (#95/65)
6-12-18-24-30 Wall Ball Shots (#20/14)

(45) Total Power Snatch
(90) Total Wall Balls

Cleaned the FS weight - ended with 245lbs & did 115 as we were out of 25's... definitely had to lay on the ground after this one.

Pre-WOD:
-Work up to a heavy single rep of Shoulder to Overhead

WOD - 20 minutes
- 1st minute: 10 Push Press (#95/65)
- 2nd minute: 10 KB Swings (#53/35)
(rest for remainder of time in each set)

100 Push Press (95#)
150 KB Swings (53#)

Worked with Luke - 70# on the first 5 rounds of KB and then to 53#... 115# on the SOH rounds. LOW BACK!

Pre-WOD:
- 5 X 3 Back Squat
3 second pause at bottom of each

WOD - fort time:
"Grace"
- 30 Clean & Jerks for time (#135/95)

Clean practice:
135x5
155x5
175x5
195x5

6 muscle-ups
75 squats
10 bar muscle-ups
75 squats
8 bar muscle-ups
75 squats

STRENGTH:
Bench Press
3-3-3-3-3

WOD:
3 Rounds for Time (strict time cap of 10 min)
• 15 Thrusters (95/65)
• 12 Burpees

CASH-OUT: 50 Reps on the GHD
(can be Sit-Ups or Extensions)

Cash-Out is not timed but it must be done immediately following the WOD.

Bench: 65, 75, 85(1 rep), 85 (fail), 80 (2), 45lb thrusters

10 minute EMOM:
Every other minute switch movements
Shoulder to overhead @ 95 lbs. x 10
KB swing @ 50 lbs. x 15

1 Mile Run

10 round for time
11 burpees
1 power clean
1 squat clean
1 squat clean thruster

finished with abs

95/65
20min time cap.

23:45

7 1-arm dumbbell snatch
1 50 meter waiter carry
3 wall climb

7 1-arm dumbbell snatch (other arm)
1 50 meter waiter carry (other arm)
20 abmat situps

10 min AMRAP

3.5 plus the second set of snatches

4 rounds

10 deadlifts
3 power clean
5 front squat

65-75-85-95

Cut it short due to back injury