30, 20, 10
Clean & Jerk @ 30kg (40/30)
Kettlebell snatch (Right arm) @ 16kg (24/16)
Kettlebell snatch (Left arm)

Rest 5 mins

200 push press @ 20kg (20/15) Didn't do

• 50 Pull Up
• 400 Meter Run
• 21 Thruster (95/65)
• 800 Meter Run
• 21 Thruster
• 400 Meter Run
• 50 Pull up

WOD 1
Front Squats (185lbs) - Sets of 10-8-6 reps
Thrusters (135lbs) -Sets of 10-8-6
(alternate sets for time)

WOD 2
Dead Lift (230lbs) - Sets of 21-15-10
Power Cleans (135lbs) - Sets 0f 21-15-10
(alternate sets for time)

“Nasty Girls”

50 squats
7 muscle-ups - scaled to 21 Pull ups and 21 Push ups
10 hanging power cleans (135/95)

3 rounds

2 Rounds for time

24 Double Unders

24 KBS 1.5/1p

24 Abmats

24 Burpees

24 Pull Ups

24 Dips mod@ w/ band

The second round of burpees was definitely when this suck factor kicked in

Front Squat

5@120; 5@120; 3@140; 3@140; 6@160

Rest 5 minutes then,

21-18-15-12-9-6-3

Front Squats 135/95

Hand Release Push Ups

20 reps for time
Clean and Jerk 135 lbs

*Did the first 10 reps without releasing the bar. Did the last ten reps releasing the bar. The first 10 reps really took it out of me.

Bear Crawl for 100 yards
10 Body Squats every 10 yards

Clean, 1 rep (225)
Bench press, 1 rep (285)

Resistance Training:
Banded Box Squats
12x 2 Purple Band, Knotted
130 LBs (55% of 1 Rep Max)

Extras:
150 Russian Kettle Bell Swings (70 LBs)
50 Knees to Elbows
100 Romanian Dead Lift (95 LBs)
50 Reverse Hypers (120 LBs)