EMOM x 8 mins., 2 power cleans and 1 jerk 115#

“Tabata Cat City”

Thrusters (45 lbs)
Sit-ups
MBC (20/14)
KBS (1.5/1)
Air squats

8 rounds each (40 total) 278 reps

EMOM 12 minutes:
1 rep Power Clean and 1 rep Squat Clean
145-165 lbs

100 Air Double Unders

Bench Press 140lbs
3-3-3-3-3-3-3-3-3-3

Metcon:
10 rounds
10 One arm snatch (DB or KB) (used 50 lbs DB)
15 wall ball

Oly

Clean Focus
20 Minutes of Clean Practice
Work up to as heavy as technical proficiency allows.
@ 95
15 Minutes of Push Jerk Practice
Work up to as heavy as technical proficiency allows.
@ 95

Met-Con
Open Workout 11.3

Complete as many reps as possible in 5 minutes of:
Squat clean & jerk, 165/110

15 Reps @ 65

Strength

Pendlay row 5x5
*55lb comfortable
*65 lb - ok

WOD

12 minutes
10, 15, 20, 25, 30.... etc
Push Press (95/55)
Pistols

*Did 55lb push press
*Completed round of 25's
*and 20 push press
*Did band assisted pistols

A) 3x5 deadlift = 105

B) 21-15-9
Deadlifts (95/135)
HSPU

C) 21-15-9
Leg Levers
Ab thrusts
Russian Twists

30 min
Split reps however you want
10 stoh
10 kbs
10 box jump
10 wallball
10 hang power clean
10 burpee
10 t2b
10 db power snatch
10 cal bike erg/assault bike
10 hspu

5 Rounds
1 min Skipping
10 push ups
Time: 8mim 27sec

2m yoga
8m of curls and dips

Skill

Muscle-Ups
*gymnastics, worked on form, false grip

WOD

21-15-9
Front squats @155/105
Step ups with 45/25 lbs plate

*Did 85 lb front squat
*25 lb plate