Warmup:

7x2 (2 powerclean/1 jerk)
(75, 85,85,95,95,105,105)

PR 1RM 115

Workout:

• 8 min AMRAP
• 8 hang cleans (80lbs)
• 8 situps
• 8 hand release pushups

Vondelpark - center- home

4 rounds of
-run 1/2 mile
-25 sit ups
-20 bicep curls
-25 flutter kicks
-10 hand release push ups

20 min AMRAP
5 pull ups
10 push ups
15 squats

Completed 16 rounds + 5 pull ups

Every 2 minutes for 5 rounds:
1 hang snatch @ 70% of 1RM (115#)
3 box jumps , incrementing height every round.
Final round I worked up to 42" box jumps x3, highest I've ever done!!!

Then 3x3 snatch pulls at 155#, 175#, 190#

Then 7 rounds:
3 Deadlift @ 275#
6 burpees
9 slamball @ 30#
took me 13:13 Rx

Front Squats
1 x 5 @ 78 – 80%
1 x 4 @ 80 – 82%
1 x 3 @ 82 – 84%
1 x 5 @ AHAFA

AMRAP:

7 Minutes
20 Burpee Pullup
20 OHS (95/65)
1 minute rest

5 minutes
15 Burpee
15 OHS
1 minute rest

3 minutes
10 Burpee
10 OHS

5 rounds for time:

15x kb swings 70#
12x hurdle hops 30"
15x pushups

this was pretty tough and the hops were no joke

2 rope climbs
10 push-ups
30 du

3R 5’W 1’R

1’ Ring Dip
1’Hyperextension
1’ Shoulder Press #40
1’Rowing
1’ SMDHP