Pre-WOD:
-1RM Power Clean- 205, failed at 215

For TIme:
-50 Hang Power Clean (95/65)
-40 Box Jump (24"/20")
-30 Burpee
-20 Sumo Dead Lift High Pull (95/65)
-10 Wall Climb

Split jerk 2-2-2-2-2-2-2-2-2-2

135
155
175
185
205x1, 2f
205x1, 2f
205x1, 2f
185
195
195

Warm Up:
2x
3 Kang Squats
10 Box Jumps 24”/20”
50 Single Jump Ropes or 25 Double Unders

Mobility:
PNF Hamstring
PVC Pass-through
Calves on Wall
Shoulders on Bands

MetCon:
Grace
30 Clean & Jerks* 135 lb./95 lb.

*Any ground-to-overhead move permitted.

PR by 6 seconds!

Find 1RM of:
Shoulder press - 105#
Jerk - 165#

10 minute AMRAP:
30 DU's
15 Power Snatches (75/55#)

Used 45#. Completed 4 rounds + 9 DUs.

Pre-Wod
Find 1RM Back Squat

6 Minute Ladder
1 Thruster (135/95)
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
4 + 4 thrusters

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up (45#)

Pre-WOD
1RM Power Clean (140#)

For Time
50 Hang Power Cleans (95/65#)
40 Box Jumps (24/20")
30 Burpees
20 Sumo Dead Lift High Pulls (95/65#)
10 Wall Climbs

Pre-WOD
1RM Power Clean - 125# (lost 10# off 1 RM)

For Time
50 Hang Power Cleans (95/65#)
40 Box Jumps (24/20")
30 Burpees
20 Sumo Dead Lift High Pulls (95/65#)
10 Wall Climbs

Got dizzy on the wall climbs and only did 4 total with hand stand holds as a sub at the end.

A) Karen *

B) 8-8-8-8-8 OHS**

• 21-15-9 strict pu kb swing (16) russian twists (20)

**OH Lunges 40#

Angie
For time do the following:
100 pullups
100 pushups
100 situps
100 squats

50 unassisted pullups
25 with small red band
25 with small blue band

Half mile
21-15-9, pull up and box jumps
Incomplete half mile due to Abby...