WOD: Hang Clean and Bench Press progressions

HCs - 1x5x135, 1x5x185, 1x5x205, 1x5x225, 1x5x205, 1x5x205, 1x5x205, 1x5x205, 1x5x205

Bench Presses - 1x5x185, 1x5x205, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x225, 1x5x240, 1x3x250

Jump Rope: SUs - 6 sets of 50-60 reps per set

pre-wod: tabata double unders & mobility lower body

20 deadlift 85#
200m run
20 kb swing 35#
200m r
20 ohs 35#
200m run
20 burpies
200m run
20 pull-ups
200m run
20 box jumps
200m run
20 cleans 85#
200m run

(cut the runs in half from rx)

Warm Up: 5 Minutes Double Under Practice
Skill: Clean and Press (20 Minutes)
Strength: Deadlift 3×205, 3×255, 1×275, 2×255

For Time @ 100%
7-5-3-1
Deadlift
Wall Walk

5X5 Back Squat (last set was 185)
5X5 Bench Press (last set was 165)
5X5 Weighted Pull Up
Tabata Crunch/ Sit Up

Clean and Jerk: 3-3-3-3

AMRAP in 7:00 of 7-pull-ups, 7-box jumps (24/20). Rest 1:00
AMRAP in 7:00 of 7-push-ups, 7-air squats, Rest 1:00
AMRAP in 7:00 of 7-burpees, 7-atomic sit-ups (V-ups).

Rounds: 20

195lb clean(1)

20 min amrap

10 wall balls(20lb)
10 kettlebell swings (55lb)
10 Sumo Deadlift High Pulls
4 Tire flips

8 Rounds and 2 kettlebell swings

7 min AMRAP
Toes To Bar (10)
Double Unders (30)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

28/32/28/20/25/20/23/23

Fill 4 Sandbags and 4 Man-bags.

In teams of 2 carry a bag each up the skillion.

When all bags are up, complete 50 pushups each and 25 man-bag cleans each.

Carry each bag back down the skillion.