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...

Technique: 15 minutes Split Jerk practice.

• then -

3 Rounds of:
1a) ME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 5 Standing Shoulder Press – heavy, rest 30 sec.
1d) 10 Romanian Deadlift – medium/heavy, rest 30 sec.

Post reps for total HSPU. Post loads for KB Snatch, Press, and RDL. Notes: This is an untimed workout. Your effort should be put into using maximal loads for each movement.

45 - 26 - 65 - 145

Strength #1: Establish a 1RM strict weighted pullup

Strength #2: EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

-then-

3 rounds for time of:
14 Burpee Over-the-Box Jumps (24″/20″)
21 KB Swings (53/35)
28 Shoulder Touches

10:17 - WF shoulder touches

21-15-9
Thrusters 95lbs
Pull-Ups

OHS practice up to 135#

Split Jerk practice up to 185#

3 Rounds For Time
400m Run
10x box jumps 24"
20x Wall ball 20#

L-Sit Hold 5 x max duration, resting 1 minute between sets.
Then:-
“Death by Burpees”
With a continuously running clock, do 1 burpee the first minute, do 2 burpees the second minute, 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
*Compare to 081712.
Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 4 Pullups / 100 Skips

Result: 50s,31s,34s,28s,26s / 12m + 8

Shoulder press
6x 95#
6x 100#
6x 105#

4 rounds for time of:
50x double unders
30 seconds on the airdyne
10x tire ghd sit ups