PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

After workout I did 10 wall walks!

Power snatch 3x3, 2x2, 1x1

4 min AMRAP
12 thrusters
18 burbee over barbell
Max row cal
4 min rest
Repeat
Count total cals

1 round of cindy
1 C&J (135/95)
1 round of cindy
2 C&J
.....
1 round of cindy
10 C&J

Cindy = 5 pull ups, 10 pushups, 15 air squats

10 Clusters
20 Burpees
30 Sit-ups

*Only one person can do a skill at a time. Each person should alternate.
* Must do 5 synchronized TTB or Knee Raises every 1 minute

15min EMOM:
3x Snatch, add weights after 5min

5 rounds of:

2 minute rounds followed by 2 minute rest:

• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

8 Rounds For Time:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

*Post Times.

Sub singles

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35) *50

Twelve rounds for time of:

12 Wallball shots, 20 lbs / 14 lbs
12 Toes-to-bar