Skill
Snatch pulls & Clean pulls

Strength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg

20 Minute AMRAP #65

1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press

7x through the cycle = 1 round
1 minute rest between rounds

7 Rounds in 19:57

5x3 Power Cleans

For time
10-8-6-4-2
Burpee Box Jumps (24/20")
Hang cleans (185/115#)

20 Minute AMRAP @95

1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press

7x through the cycle = 1 round
1 minute rest between rounds

6 Rounds in 19:57

10 pulls ups
20 push ups
30 sit ups
40 squats

In teams of two, complete 10 rounds for time of:
10 Thrusters (115/75 lbs.)
10 Pull-Ups
350 Meter Row

Since I'm a team of one (and I'm still getting back into the swing of things), I scaled this down to:

3RFT
10 Thrusters (115)
10 Pull-Ups
250m Row

Since I haven't done a lot of Thrusters at this weight, I did sets of 5 Thrusters and 5 Pull-Ups instead, going back and forth twice until the Row. For all three rowing rounds, I finished teh 250m in under 1 minute.

Skill
Snatch pulls & Clean pulls

Strength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg

Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

Back squat (135, 155, 175, 195, 215)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips) (1/2 kipping, 1/2 jumping CTB)
10 hang clean (135/95)

For friday

6 x 3 of:
Push Press
165-185-195-205-215-225 (PR)
-then-

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

11 rds + 5 reps

-then-

3a) 3 x 10 reverse hypers
3b) 3 x 15 GHD Situps

• 50 Situps
• Delts @ 10 x 5 x 2
• 5 rounds for time: -Deadlift(175) x 5 -Clean/Jerk(95) x 5 -Burpees x 5 -Strict Pullup x 5 Got it in 16:48 *50 situps *50 hammer curl(45) *50 side-abs