7 rounds of:

7 (each arm) dumbbell snatch (50 lbs)
7 pull-ups
7 burpees

Home to Bethel

21-15-9

65lb Thrusters

pull ups

5 3 minute rounds 1 min rest between each round of;

3 110lb power cleans
6 hand release push ups
9 squats

4 Rounds (rest as needed in between each round) of

500 m row or 400 meter run (your choice)

20 Burpees

50 DU

( I did a 1 min rest between each round)

6 rounds of 1 power snatch and 2 push press every 45 seconds

65% of your max snatch weight

I did 80lbs

7x2 back squats at 85% of 1RM, 135/145

WOD
20min AMRAP
2 weighted pull-ups, green band strict
4 GHD sit-ups
6 weighted step-ups, 45# barbell
8 ring dips, green band
Choose your weight and height for pull-ups and step-ups

Strength
Split Jerk
Take 15 minutes to establish a heavy 1rep Split Jerk.- 225

Conditioning
A.
For Time:
45 Thrusters (#95/65)
Run 800 meters
45 Pull-ups

B.
For Time:
45 Thrusters (#115/85)
Run 800 meters
45 Chest to Bar Pull-ups

C.
For Time:
25 Thrusters (#135/95)
Run 800 meters
25 Muscle-ups

Chose B

Deadlift Day 2 Week 1
1x12 @70%
290

Strength
Find 1RM Strict Press
Then 1RM Push Press
165 successful. Failed 175
215 successful. Failed 225

Conditioning
“Isabel”
30 Snatches for time @135lbs
6:15

10 dips
10 ring push-ups
15 box jumps
20 sit-ups

24 minutes AMRAP plus one extra complete round