1 Mile Run

TOUCH-AND-GO POWER SNATCH
3-3-3-3-3
Begin at about 60% of your best Power Snatch and work up from there as appropriate.
Post loads to comments.
Exposure 1 of 8

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Pie – Partner AMRAP 15 Minutes:
3 Hang Power Cleans 115/80
6 Push Jerks
9 Squats
The Squats are unloaded. Partners alternate rounds.
Post rounds, reps, Rx, and partner to comments.

Warm up:
Barbell complex x 5
Dead lift
Power clean
Front squat
Overhead
95lbs

10
8
...
2
Clean and jerks
85, 95,95,95,105

Death By Wallballs #20/14

10 Right Arm Dumbbell Thrusters @ 45lbs
10 Left Arm Dumbbell Thrusters @ 45lbs
25 Double Unders

5 Rounds

Bonus: Post WOD 1 Mile Run 09:02 (Slow, but after this WOD it will do)

WOD:

A. split jerk: 2-2-2-2-2 E2MOM

split jerk 1-1-1-1-1 E2MOM

B. 9 minute AMRAP

50 double unders

10 T2B

6 split jerks, alternating feet 135/95

3rds of 1min plank rotations.

Tabata bottom to bottom squats.

Row 2K

1000m Row
45# Thrusters x 50
30 Pullups

Dips
5x3 Heavy
5x7 Bodyweight

Handstand pulses between each set

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 high knees
20 heels to rear

Metcon/*Rx(16)
tabata-20/10 x8
row/ad
air squat
jing jang(5yd shuttle)
push-ups

3x8(12)
db press
rev fly

Finisher
stretch and roll
100 crunches