15 Min AMRAP

15 Hang Cleans #155
15 Pull-ups
50 DU

Part A:
100 Meters Band Resistance Sprints (10 – 10 Meter Sprints)

Part B:
100 Kettlebell Snatches for time (1.5/1) - Did 1 pood (35 lbs) - 9:15

95lbs
115lbs
135lbs
145lbs failed
140lbs

Warm up:
3 Rounds
10 Good Mornings #45
10 GHD situps
10 Chin ups

WOD
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps (sub #40)
200 foot Sprint

Cash out:
3 rounds
200' walk overhead 45# plate
3 HSPU
200 SIngles

for Friday:
WOD 121211:
BB Gymnastics (SKIPPED)

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

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3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. (75 lb, weird)
3b) 3X5 Push Press – heaviest possible, rest 60 sec. (185, 185, 195)

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk.

Strength

Back Squat: 3X10 (245, 255, 265) – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories (41 cal, 41 cal)
*Rest 1 minute.

4 round Tabata of:

Burpees (30 burpees, 31 burpees)

*Rest 1 minute.

Heavy:
5 x ME HSPU
60s Rest

Conditioning:
7 Rounds
10 Presses @ 30#
15 Squats @ 40# Vest
20 Double Unders

16min running clock
Even Min: 5 Power cleans 205#
Odd Min: max rep burpees

Score is total number of burpees.

Pre-WOD:
11 minute Clock
5 minutes-2 Power Snatch OTMEM (155)
1 Minute Break
5 minutes- 1 Power Snatch OTMEM (170)

WOD: 10 Minutes OTMEM
Alternate Minutes
15-KB Swings
200 meter run

Strenght:

Behind the neck Jerk 75% x3x5 @ 96#, 115#, 115#, 115#, 115#

Push Press 75%x5x2@ 95#, 95#
80%x5x2@ 115#, 115#

WOD:

Tabata Double Unders x 8 minutes
Tabata Burpees x 8 minutes

Score is total number of Burpees

50s on, 20s off, 5 Rounds
5 exercises, 30 mins

Pushup to side plank
Shoulder taps
Swimmers
Leg curls
Arm circles (each side)