Skill Work:
- Clean & Jerk: 65 lbs. x 5 x 1, 85 lbs. x5 x2

3 Rounds for Time:
- 400m Run
- 25 Double Under
- 20 GHD Situp
- 15 KB Swing: 55 lbs.

AMRAP, 20 minutes:

3 Pull-ups
6 Push-ups
9 Squats

Cash out:

Row 1000 meters
Time: 4:05

5 Rounds

400m run

12 split snatch 95/65 *ugh I did 15 each round!! 15 extra :/

1.5k Row

Skill Practice:

Hang Clean - 10 x 20kg (44lbs), 10 x 40 (88lbs), 10 x 40 (88lbs), 3 x 40 (88), 3 x 50 (110), 2 x 60 (132), 2 x 65 (143), 2 x 70 (154), 10 x 50 (110), 10 x 50 (110)

Power Clean - 10 x 40 (88), 10 x 50 (110), 5 x 60 (132), 2 x 70 (154)

Push Press - 10 x 40 (88), 10 x 45 (99), 5 x 50 (110)

WOD

Row 5k for Time - 23:36

Split Snatch- 15mins to find 1rm

Then,

5 Rounds

400m run

12 split snatch 95/65

3 Rounds
10 OHS 135/93
50 Double Unders

Back Squat
5x5

WOD:
5 Rounds
5 Handstand Push-Ups
10 Ring Dips
15 Burpee Pull-Ups

Strength:
Front Squat
4×7

worked to 195 for 2 sets

Warm-up
Bar Bell Complex
Front Squat, Clean, Shoulder Press & Deadlift X 10

X 1

WOD
Squat Cleans X 12
Tuck Jump X 12

X 5

These do not look like a lot, but this was killer. I used 85 lbs for one set then moved to 65 lbs.