Split Jerk 1-1-1-1-1

Then,

“Jackie”

1000m row

50 Thrusters 45#

30 Pull ups

Need to stay on pull up bar & try to keep thrusters @ sets of 10 the whole way through. Happy with the PR though. :)

12 ' EMOM
Even - 3 Power Snatch at 53#
Odd - 3 Power Clean at 73#

7 Mins
BURPEES = 52

W.O.D.
"HOPE"
3 Rounds, 1 minute stations, for max reps of:
Burpees
Power Snatch 75/53
Box Jumps 24/20
Thrusters 75/53
Chest to Bar Pull-Ups
Rest

80/59/65

Shattered glass: 21, 15, 9
3:20
Push press: (45)
Jump squats

Annie: 50, 40, 30, 20, 10
21:05
Double unders
Abmat situps

Row 1000
50 wallballs (8#)
row 500
25 wallballs
row 250
15 wallballs
15:10

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats & 3 Weighted Pull Ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)

Post-WOD:
-Alternate Bernch Press until failure and Dumbell Press until failure for 5 minutes (#135/#45)

Back squat: 275
WOD: 4:43
Post-WOD: 75 reps

20 Min to establish a 1RM Snatch
115 (PR)

5xME Strict Pullups @ 40#

4-4-4-3-2

Strength:
20 Minutes to establish a 1RM Clean
155 (PR)

Conditioning: 7 Rounds
35 Double Unders
1 Clean
10:54 @ 135#

Midline:
3x8 GHD Situps
Done

For time.

50 sub lateral hops
50 burpees
50 sit ups
50 push press 65lbs
50 jump squats 65lbs
50 knees to elbow
50 walking lunge step (25 each side)
50 kb swings
50 wall balls 20lbs
50 cal airdyne/rower (ensure this is the last station prior to completion of workout, i.e. light at the end of the tunnel)
Stop light run