500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk
'____
spend 10 min to build up to work weight
Clean + Jerk
5 Rounds @77% of 1rm C+J
1 Hang Clean + 2 Front squats + 1 Jerk
- rest 2:30 min b/w

Warm Up

400 MR

20 Push Ups

20 Slam Balls

20 KB Snatch

EMOM - 20 min

Odd - 200 foot sprint

Even - 6 KB Snatch

WOD

15 - 12-9-6-3

Hang Snatch

Ring Dips

20 Foot walking lunge with 95# fat bar

between each round/Front Rack

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

EMOM 3, target heviest possible

9 min AMRAP
20 wall balls
10 burpees

15 min AMRAP

OH Walking Lunges- 20m
Burpees- 10reps
Plank hold- 1min

"Randy"
For Time
75 Power Snatches 35/25kg
TC 8 min.

United States Army Physical Fitness Test

2:00 AMRAP Push Ups - 35
2:00 Rest
2:00 AMRAP Sit Ups - 42
2:00 Rest
2 Mile Run For Time - 21:02

Score:
Mens 32-36
Push Ups: 59 points
Sit Ups: 60 points
Run: 30 points

Bavk squat 1rm

Row 2km for time.