3 min AMRAP:
2 deadlifts
2 burpees over barbell
4 deadlifts
4 burpees over barbell
6 deadlifts
6 burpees over barbell
...

A. Power clean build to a max in 10mins
SCORE: 275

rest 2mins

B. Power clean AMRAP 90% of A in 8mins
SCORE: 23 reps @ 245
+
Rest as needed
+
AD 1 min max effort
SCORE: 34 cal on AD (B)

A. For Time @ 97%
Row 3 min for max cal
Rest 9 min
For Time @ 97%
Row 3 min for max cal
B. Power Snatch: 3 @ 80%, 2 @ 85%; 2 @ 90%; 1 @ 90%+; rest 2-3 min
C. FT:
50 Wall balls
40 T2B
30 Wall balls
20 T2B
10 Wall Balls

A. 68, 70
B. 195-210-220-225
C. 6:47

WOD
• 5k run

Pre-WOD
• 5k run (24:28)

WOD
• 50 pull-ups
• 50 push-ups
• 50 abdominal crunches (70 lbs)
• 50 squats

Post-WOD
• Push-press (135 lbs max rep)

1-Press
2-Push Press
3-Push Jerk
Worked up to 175#

WOD
10-1
Pull-Ups
Box Jumps (30/24)
7:56

Tabata:
Front Squats (75)
Row (Cal)
Hollow Rocks
KB Swings 2pd
HR Push Ups

284

Tabata:
Front Squats (75)
Row (Cal)
Hollow Rocks
KB Swings 2pd
HR Push Ups

284

12' EMOM

Odd minutes = L Pull Ups *3, 3, 3, 4, 4, 6

Even minutes = Seated Box Jumps 12" to 30" *5, 5, 5, 6, 6, 12

Oly
Snatch Focus
20 mins to work up to a solid “rep” of the following complex-
1 Snatch Deadlift + 1 High-Hang Snatch + 1 Snatch @ 65

Met-Con
-5 min AMRAP-
3 OHS (95/65) @ 65
6 STO (95/65)
2+6

2 min rest

-5 min AMRAP-
3 CTB Pull-Ups
6 Hanging Power Snatch (95/65)
3+3