15 Fr Squats from rack
200m run
10 rounds

Hang power snatch 4x6x60%

4 RFT of:

10 L-pullups
15 pushups
15 C2B pullups
15 pushups
20 pullups
15 pushups

7:45AM
Split Jerk
3x125# 5x140# 3x155#
Shoulder Press
3x90# 5x105# 5x115#PR

12:30pm
15:00 to establish OHS 1RM
45# 75# 95# 135# 160#F x2 140#PR

3 RFT
10x OHS 95#
50x Double Unders

6:31

Clean + front squat 3x(3+3)x60%

Hang clean pull 4x3x70%

Hang snatch pull 4x3x70%

#MetCon

• 120 sit-ups for time / 7 push-ups EMOM

7:45am
Snatch
3x90# 5x105# 2x115#
Backsquat
3x200# 5x225# 8x250#

10:30am
EMOTM clean 175# x2 for 7:00
Rest 3:00
For time:
400m run
5 rounds
10x wall ball 20#
10x hand release push ups
Finish with 400m

8:02rx

4:15PM
7:00 2x on the minute muscle ups unbroken.

5x3 back squats

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)