Jacked and Tan Day 1.

1. Backsquat
   6x4 at 85%

2. Pendlay Rows
   4x4 at 85 % (bar resets on the ground each time

3. Alternating Dumbell/kb Press
   6x8 ( 35/24)

5 min rest

Wod

75 Burpee Pullups for time
EMOTM 2 snatch 95/75

Notes: used 155 on backsquats and 135 on pendlay rows.

1. Jerk Balances: 60/5*3 sets
2. Power Snatch + Hang Snatch: 75-80/1+1*4 sets

Wod:

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

75 Snatches 75/55
Sub for Cleans @ 95
9:47

5 rounds --- 1 minute of each
tire jumps
wood chops
stairs
body squats

10 plank2sideplank
15 deadlift
15 lunges
10 toe touch
10 opp elbow to opposite knee

7 rounds

100 double unders
20 v-ups
20k airdyne
20 kb swings

5 rounds

5x 3min amrap. with 1 min rest between rounds

of:

3 push press (45kg)
6 HR push ups
9 lunge steps

bench press 65 lbs x 3

push press most diff x1

deadlift max x 1 rep