Run 800m

15 Cleans 95/65

20 Toes 2 bar

FIVE ROUNDS! Didn’t want to forget that bit of info. Time cap: 40mins

Made it to the run on 4th round. I clean & squatted @ 65#

Active Recovery
Dynamic Stretching + Some Jumping Rope (Warm-up)
5 rounds of:
10 Pushups
5 Pullups
10 Single-Leg Glute Bridges (5 each)
(30 seconds Plank Hold between rounds)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

21-18-15-12-9-6-3
SDHP (75#)
Push Jerk

7:58

a) DL wk 3: 5,9×270#
b) WOD: 7 min AMRAP
10 OHSx75#
10 burpee over the box (20")
= 4+1 burpee
c) weighted pull ups: 5×15#
d) 6RD EMOM x 6 min

Squat snatch 3@60%, 3@65%, 2@70%, 2@75%, 1@80%, 3x1@85% (60, 65, 70, 75, 80, 85#)
Squat clean and jerk 1@60%, 1@65%, 1@70%, 1@75%, 1@80%, 1@85% (90, 95, 105, 110, 120, 125#)

Fran
21-15-9
Thrusters (95/65#)
Pull-ups

5 Rounds:

10 Power snatch @ 95
10 Front Squat @ 95
10 T2B

Finished at 18:55

Press still really hard, shoulders are real weak.

5x 65#, 3x 70#, 2x 75#

four rounds of
400 meter run
20 toes to bar

15:23

21-15-19

Thruster 95lb
Pull Ups

5 rounds

40 squats
30 double unders
20 deadlift (75% BW)

**BW

A. In 75 sec complete;
- 4-6 RDL’s
- 8-12 DB flat bench press
- 18/24” Lateral box jump burpees

Every 5 min x 6 rounds
Record – RDL loads