10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (25lbs.)
AbMat Sit-ups

Weightlifting
6x3 Snatch (40kgx3, 50kgx3, 60kgx3x6)
C&J + 5-4-3-2 Front Squats (55kg - 65kg - 75kg - 85kg)
3x6 Single-Leg Hip Thrusts

Clean and Jerk, Box Jumps, Strict Press

Strength:
Snatch or power snatch:
EMOTM 7:
2 Snatch 70-80% (hice con 40 kg Snatch)
EMOTM 7:
1 Snatch 90% (hice lo max. con 55kg power snatch)
WOD:
Run 1600m
or
Row 2000m (Reme, en 7:55min. resistencia 3)

OH squats
Knee to should diag
Lunges
Wood Chop
Twists
Thrusters
Knee to Should
Deadlift/Curl/Press

100 reps
135 lb deadlift
95 lb incline bench
10-1 ladder

You have 5 minutes to move as much weight as you can from the ground to overhead. You can choose what weight and how you would like to get it from the ground to overhead.
Example- If you complete 40 power snatches at 95# then your score is 3,800.

I did 115# 45 times

Progressive

135, 185, 205

Baseline WOD
400m run. 2:43
40 squats
30 situps
20 pushups (knee)
10 pullups (jumping)

Total 22:49

1 circuit

WOD: 10 Minute AMRAP
10 Goblet Lunges (53)
10 Russian Swings (53)
10 Sit Ups

6+10