Review the Clean- 15mins

3 cleans @ 60% 1rm – Every min on the min for 8 mins. @55#

Then,

4 rounds

Row 300m

rest 1 min between rounds

Score is total row time.
4:34

Snatch Review- 10 mins

15mins to find 1rm in Power Snatch

Then,

Every minute on the minute for 10 mins

5 Hang power snatch 95/65--45#

5 V-ups

15 KBS
50ft broad jump
15 wall balls
50ft bear crawl

Partner runs 200m
Lauren was my partner

15min AMRAP- Using ONE bar

10 Deadlifts 135/95

7 Over the bar burpees

5 Walking lunges w/ bar in front rack position (L/R= 1rep)
5 rounds

10 ->1

Thrusters (53#)
Pull Ups

10:50

Strength

5 x 5 Squat - (Heavier than last week)
5 x 5 Bench Press - (Heavier than last week)
5 x 5 SLDL (two more reps so go back down in weight)

Conditioning - For Time

25 Burpees
25 Air Squats
25 Walking Lunges
25 DB Push Ups
25 Burpees

Run 3 miles

3X145
3X165
11X185

1 minute handstand hold
1 minute squat hold
30 seconds plank in the up
30 seconds plank in the down

10 Rounds For Time
10 Squats
10 Pushups
10 Situps

Warm-up
3 rounds
3 front rolls
bear crawl
10 pass throughs

Strength
2x10 weighted pull-ups or 3x10 strict/banded pull-ups

21-15-9
HSPU
Ring dips
Push-ups

2 Abmats, blue band. 13:24. Finally got kipping HSPU