21-15-9
Thrusters (95#)
Pull ups

Warm Up: Over Head Squats 5X3sets

Goal: 5:40

For time:

135 Pound Front squat, 20 reps
30 Box jumps
40 KB swings, 45 pound
50 Dumbbell thruster, 25 pounds

Burpees: 20-19-18...3-2-1
walk to other side of room between each set

Strict accessory 5 rds:

10 ttb
10 hspu
5+5 suitcase SL

20 GHD sit ups
5 clean and jerks 95#
10 wall balls 14#
10 box jumps 24"
10 pull ups (mod. Puple band)

20 min AMRAP

Run 400 meters
7 push-ups (1st round gpu)

AMRAP 10
10 power snatches
50 double unders

@ 85 lbs, hang

3 rounds + 1

Class will be WEDNESDAY @ 4:30

Skill:
8 x 1 - 3 position snatch (advanced option)
OR
8 x 2 snatch from blocks

WOD:

12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#

Pre-WOD:
Heavy Thruster
3-3-2-2-1-1-1 (95,105,115,125,135,135,135)

For Time: 21-15-9
-Thruster (95/65)
-Pull UP

Power Snatch