10 min
1 minute East
30 SEC hard

Back Squat 3 x 3 (225,275,295)

10 Rounds
5 Thrusers (115#)
10 Pull Ups
100 Yd Sprint

*Rest One Minute after each round

For Time: (20 minute Cap)

100 Pull Up
100 KB Swing 40#
100 Double Under
100 O/H Squats 75#

Ok, so i broke it up into sets of 25 each... i completed 3 rounds (75 of each). i think if i had done one more of anything, i would have died. this was a real bear! and by the way the OHS's are brutal and i hate them. FYI. also... i subbed single unders for the double unders at a 3:1 ratio.. yes.. i know.

4.5 miles
50 minutes

Snatch max
Power snatch 3reps 5 sets
Drop snatch 3reps 5 sets
Squat snatch 3reps 5 sets
Hanger 3reps 5 sets
Snatch grip DL + shruck 3reps 5 sets
Back squat 3reps 5sets
Shoulder press 5reps 5sets

Inverted Tabata 10" On 20" Off (8')

Ring Dips Hold (4')
Squat Hold (4')

Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…

Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

• did back squats instead @ 65lb (3 rounds) and 55lb (2 rounds)

3 Rounds of

21 Pull Ups
15 Snatch (35/25)
12 Thrusters (35/25)
9 Burpees over the bar

Time Cap 20'

Overhead Squat
2-2-2-2
+ worked up to 145lb... Legs were still sore

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

• got all sets unbroken