Push press 3 rep max
3-3-3 172lbs

WOD
3 rounds
12 shoulder press 95lbs
21 hanging power cleans 95 lbs

Set every 90 seconds for 12 minutes
1 High Hang Snatch
1 Hang Snatch

Power Clean

A) Build to Days Heavy 1RM

B) Squat Clean & Jerk

E2MOM X6-9:

• 2 DnG C&J

C) Clean Pull

• 4x2 @110%

*rest as needed

Metcon

4 Rounds For Time:

• 15 Cal Echo
• 12 DL @45kg
• 9 Hang PC
• 6 STOH

*rest 2min between rounds

5 x 1 power clean+ hang squat clean

21-15-9
24' box jumps
kettle bell swings (55lbs)
sumo deadlift high pull (95 lbs)

Warm Up: 2X
10 Pull Ups
10 Push Ups
10 Air Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time
20 Lunges (10 each Leg)
10 Power Clean (95#)
200 Meter Run.

Post WOD: 3X10 Weighted Sit Up (10#)

30 double KB clean and jerk (#53) #44
30 wall balls 20#
20 double KB c&j
20 wall balls
10 double KB c&j
10 wall balls

3x tabatas @ 20:10 x 8
1- Heavy Dumbbell Walking Lunges (don’t put d/b down)
2- alternating between, power cleans & box jumps
3- assault bike

5 RFT
7 Deadlifts
30 Air Squats
7 Toes to Bar/Knee to Elbow/Knee to Chest

6 Mile Run

don't remember the exact time...