Squat Clean

Clean and Press
kb or bb
2-2-2-2-1, worked up to 275

ME:
Legion Run

Then : 10-1  Ladder
Cleans w/ 185lbs
Push Press w/ 185lbs
Situps

Legion Run

13 min AMRAP of:
8 Deadlifts @ 275#
5 Handstand Pushups
22 Air squats
(7+23)

21-15-9 reps for time of:

95 pound Thruster
150 pound Lat pull-down

Pre-WOD:
Find 1 RM on back squat and shoulder press
Backsquat: #295
Shoulder press #140

WOD for Time:
15-12-9
DB squats/ thrusters #45
Walking lunges
11:18

PostWOD
4 x 100m sprints

Clean 5-5-3-3-1-1-1-1 (85#)

Then,

“Grace”

For time

30 Clean and Jerks 135/95 (MOD 55#)

Grace time was over 2 minutes faster and 10# heavier this time. New PR! Weight felt fine, try 60# next time.

Strength
EMOTM 3 Back Squats
10 Mins.
last 3 sets at 225#

Conditioning
1 minute ME Slapping Pushups - 24
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups - 16

AMRAP Score: 2 + 4

Stain The Floor
12 Minute AMRAP
5 Ground to Overhead (165#/115#)
10 Push-Ups
15 Straight-Leg Sit-Ups

Snatch 135
Deadlift 295

WOD
Front Squat 3-3-3-3-3

Midline work:
2 rounds NFT
20 GHD situps
25 abmat situps