150 Kb swings

rest 3min

50 burpees

Time = 13:47

I used 55# on KB and finished those in 8:17

Push Press 4x6 (175#)

run 200m
21 DB squat cleans (45#)
200m
15 DB squat cleans
200m
9 DB squat cleans

time = 8:17

Db squat cleans are a weakness of mine... plus it was about 100 degrees outside.

Power Clean 15 RM

EMOM 10 min.
- 8 Overhead lunges (20/15 kgs).
- 4 Hand release burpees.

21-18-15-12-9-6 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

1 RM of power cleans; 135lbs

1 power clean for every minute on the minute...( 1 at 1, 2 at 2 and so on until failure...

10 rounds for time of:

2 weighted pull-ups @ 10#
4 strict pull-ups
6 kipping pull-ups
8 box jumps @ 20 inches

20:35

10 x 10 @ 95 #s

Warm Up: 3 Rounds of:
10 Squats
10 Push Ups
10 Lunges
10 Sit Ups

Strength: Front Squat 5,5,5,5,5

Work: 5 Rounds
250M Row
15 Push Press
10 Burpee Pull Ups

Power Cleans:
85-95-105-115-120(fail)

I just practiced the movement, with no set number of reps.

Five Rounds of:
5 Deadlifts (155lb)
10 Burpees

That was a good little met-con, but after yesterday's deadlifts and thrusters my legs are done. Scott made me do it.

BW: 127.5lbs