Warmup/Skill Development - KB Snatch
:15w/:15r interval of KB Snatch w/s for 5 minutes
*beginners will be pulled off to be taught the snatch

5 rounds for time (16 min cap)

•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

• If you do not complete 5 rounds, your score will be total number of reps completed

This workout will be ran in 2 heats during the class due to number of barbells.

Body Weight Deadlift

Lateral Over the Bar Burpee

16 total rounds switching between exercises “cycles of both”. Try to keep the same number of reps each round. There is a 5 Burpee penalty per rep difference between your first and last round. No sand bagging go as hard as you can. Your lowest rep counts.

Lowest dead reps=4 / lowest burpee =5
Penaly= +25 burpees

Bench Press Max
Only got 245. Should wasnt feeling strong.
WOD:
For time: 50-40-30-20-10 reps

Double Unders
Air Squats
Sit ups

21-15-9

Thruster,TTB + 20 pushups every round

2 RFT
*1000 m cal row
*30 Over Box burpees

5 RFT
10 pistols
15 deficit push ups
20 double under (scaled jump)

5 RFT

25 double under (scaled jump)
10 HSPU
10 power clean 20 kg

3 Power Clean @ 135lbs
5 Burpees

Every Minute on the Minute for 20 minutes
Miss a round +1 burpee on the next round

"Helen"
3 Rounds for time
- 400m Run
- 21 KBS (24/16)
- 12 Pull-ups

== Modified as follows ==
Green band on pull-ups
16kg on KBS

5 rounds for time:
20 Dead lifts @ 115
10 GDH situps