3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WOD 1:
3-6-9-...
Partner Deadlift (340)
Burpee over the box jumps
15 deadlifts+4 box jumps

WOD 2:
Clean and jerk complex
105-matches 1 RM max

WOD 3:
3 rope climbs
50 wall balls
3 rounds + 2 rope climbs

2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –

EMOM 20 (4 rounds):
1: 12 Alt. DB Snatch 22,5/15kg
2: 12 WB 9/6kg
3: 12 T2B
4: 15/12cal Ski
5: Rest

W/U-400m run
2 rounds
20m Broad Jumps
20m Spider-Man crawl

Strength- max height box jump
32"

Skill- pistol squats

WOD- 4 RFT
30 box jumps 24/20
20 slam balls 30/20
10 pistols alt legs
15:26 rx

E2:00 x 8, alt. A & B:

A) back rack elevated r. lunges 6/6
B) 10-12 d-db floor press

Front squat new max : 145
Bench new max: 120

Karen
150 wallballs 14 lb 9 ft
10:13 rx

10 pullups!

1-10 rep rounds
box jumps 20"
HRPU
35lb KBS

6:38 Rx

at Crossfit Cafe in VA Beach

Warmup:
400m run
2rds
10 pullups
10 pushups
10 squats

WOD:
1 snatch (95--did 65 for all BB)
2 cleans
3 front squats
4 HSPU (did first set, then did on box)
5 pullups (all kipping)
6 SDHP w/KB (1.5 pd, did 1 pd)
7 KBS (same)
8 pushups
9 wallballs (14)
10 burpees
11 deadlifts (65)
12 thrusters (65)
30:49

10 pullups (arms spent, so did 5 strict red band, 5 jumping)
10 pushups
10 pistols (alternating)