WOD ---

Snatch Pull 3 x 8
Snatch 3 x 5
Front Squat 3 x 3

Aaron (MET CON--- 9:59)
Snatch Pull 8 x 135, 8 x 145
Snatch 5 x 75, 5 x 95, 5 x 95
Front Squat 3 x 185, 5 x 135, 5 x 135

Ryan (MET CON --- 8:05)
Snatch Pull 8 x 135, 8 x 135, 8 x 145
Snatch 5 x 75, 5 x 75, 5 x 75
Front Squat 3 x 185, 3 x 185, 3 x 205--FAIL

Josh (MET CON --- 9:16)
Snatch Pull 8 x 65, 8 x 65, 8 x 65
Front Squat 3 x 75, 3 x 75, 3 x 75

THEN

5 Rounds for Time ---
10 Push Press @ 105#/30#
10 Burpees

5 rds for time of:
50 squats
50 double unders

Amrap 15 of
15 wb
15 kbs 24 kg

Power Clean 3.3.3.3.3

You may not take your hands off the bar between reps or reset. It’s touch and go.

Did 95#. I could have added 5#s

Then:
3 Rounds
10 Power Clean @ 70% of above weight I did 60#s
500m row

por tiempo, rondas de 13-11-9-7-5 de:

• subidas en barra tocado pecho.
• acostarse y pararse 15 kg /10 kg
• salto al cajón 64 cm/50 cm

5 Rounds

Deadlift -5
Push Press -5
Rope Climb - 3
Log Clean or double kb Clean- 3

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

Pre-WOD
1 rep max shoulder press (172.5#)

WOD
Grace
30 Clean & Jerk (135/95) (3:49)

Pre-WOD
1 rep max shoulder press: 170

WOD
Grace
30 Clean & Jerk (135) - 3:08

AMRAP in 20min. of:

5 cleans 135lbs/95lbs
10 hanging knee tucks
5 strict pull-ups

8 rounds + 4 cleans

Scaled to 65#