por tiempo, rondas de 13-11-9-7-5 de:

• subidas en barra tocado pecho.
• acostarse y pararse 15 kg /10 kg
• salto al cajón 64 cm/50 cm

Power Clean 3.3.3.3.3

You may not take your hands off the bar between reps or reset. It’s touch and go.

Did 95#. I could have added 5#s

Then:
3 Rounds
10 Power Clean @ 70% of above weight I did 60#s
500m row

5 rds for time of:
50 squats
50 double unders

WOD ---

Snatch Pull 3 x 8
Snatch 3 x 5
Front Squat 3 x 3

Aaron (MET CON--- 9:59)
Snatch Pull 8 x 135, 8 x 145
Snatch 5 x 75, 5 x 95, 5 x 95
Front Squat 3 x 185, 5 x 135, 5 x 135

Ryan (MET CON --- 8:05)
Snatch Pull 8 x 135, 8 x 135, 8 x 145
Snatch 5 x 75, 5 x 75, 5 x 75
Front Squat 3 x 185, 3 x 185, 3 x 205--FAIL

Josh (MET CON --- 9:16)
Snatch Pull 8 x 65, 8 x 65, 8 x 65
Front Squat 3 x 75, 3 x 75, 3 x 75

THEN

5 Rounds for Time ---
10 Push Press @ 105#/30#
10 Burpees

WOD ---

21-18-15-12-9
Deadlifts @ 185#/115#
Pull ups

Aaron --- 16:05
Ryan --- 11:42
Josh --- 16:51

THEN

21-18-15-12-9
Hand Release Push ups
Sit ups

Aaron --- 5:50
Ryan --- 6:30
Josh --- 8:00

2000m row
2.5 mile bike (Airdyne)
1600m run

21-18-15-12-9
OH Squats (65/95#)
10-15-20-25-30
Box Jumps (20/24”)

5 Rounds
Run/Row 400m
30 Box Jump (24/20)
30 Wallball (20/14)

Level II
5 Rounds
Run 400m
15 Box Jumps (24)
15 Wallballs (20)

5 Rounds ( shaye and I only got through 4)

Deadlift -5 x185 195 200 210
Push Press -5 x 75 85 95 105
Rope Climb - 3 RX
Log Clean or double kb Clean- 3 x the big log.

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

For Time:

-25 Thruster
-25 Sumo DLHP
-25 Push Jerk
-25 OH Squat
-25 Front Squat