Barbell
7X1 Snatch @175#

Conditioning
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

21-15-9

Thrusters (75)
KBS (55)

1600m run
SMR/Foam Roll

4 Rounds:
250m row
25 banded v ups

5 minutes spin biking to warm up
(alternate 30 secs seated, 30 secs standing)

1000m row

4 Rounds of Midline Complex:
30 seconds elbow plank
5x elbow to hand plank
30 seconds hand plank
5 pushups
10 plank to squat
10 burpee jacks
Rest 45 seconds

Strength
Low bar back squat
3-3-3-3-3

200

WOD
7 Rounds
7 Power Cleans (135, 95)
6 Alternating Front Rack Lunges

Level 2- (115,80)
Level 1- (95,65)

L2

13:03
Asthma 4.5 of 10

15 Minutes - AMRAP

5 Muscle Up Burpees (OR 5 burpees then 5 pull-ups)
25 KB Swings 50/35 (I had to do 20)
50 Dubs (OR 100 Singles)

10 Min EMOM - OHS

400m walking lunge w/ bar

5 rounds

5 Deadlifts 115#
25 sit ups

9:47

Warm Up
10 TGU's each hand

WOD
For time
30 clean and jerks (135/95)

Post WOD:
2 x 200m farmers carry- 70lb kb

Did 2 rounds of Grace with 5 minutes rest in between rounds. 2:25 on 1st and 2:39 on 2nd.