Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

25/30 Cal Bike
15 Weighted Burpees Box Step
15 Med Ball Clean
25/30 Cal Row
15 Weighted Burpees Box Step
15 Med Ball Clean
400m run with DB
15 Weighted Burpees Box Step
15 Med Ball Clean

Snatch 5x3 @ 70-75%
+
Back squat 10rm of today + 4 deload sets @ 90%
Bench press 10rm of today + 4 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunge x8/8
Strict Dips x10-15 add weight if possible
Strict pull ups x10-15 add weight if possible
+
3rft:
12 burpees
50 DU

1a) DB Pullovers: 3 x 10. Rest 30s.
1b) Landmine Rockstars: 3 x 30. Rest 30s.

First, in spot,
general wrist prep + crab reaches

then,
lizard crawl
bear walk
spider crawl
leopard crawl
crab walk
duck walk

All of the crawls. All of the walks...

3x30s OH KB hold

On a 15-minute running clock, for max reps

5 rounds of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of squat cleans and pull-ups

Then, 5 rounds of of hang power snatches and sit-ups

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Happy Memorial Day
Warm up(5)
3rds
10 single leg deadlift
10 jax
10 mclimbers

Mobility(4)
1:00 samson stretch

Workout(10)
c/o Alchemy 365
A10:
15 Lunges
15 Air Squats
15 Bicycles
12 Push-Ups
12 Squat Jumps

Rest 20 seconds after each round-repeat this cycle for ten minutes.

Finisher
30 w-raise
60 knee tap crunch
1:00 min pigeon pose

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

50 min massage