Hang power clean 5×3 (3 pos.) 60-80%

12 Min AMRAP;
2 Power Clean (50/35kg)
2 Burpee over the bar
2 Pull ups
4 power clean
4 Burpee over bar
4 pull ups
6
6
6
8
8
8

Go as far as you can, scale pull up to jumping and always increase by 2 reps. Post total reps to wodconnect.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

3x2 high hang clean(7)

clean complex(12)
hang+power(work up to hvy)

Metcon
Amrap 7
800m run then max rep cleans in remainder of time(155/105).

rest 2 mins

tabata burpees

Score equals total reps for cleans and burpees.

Metcon-comp
Amrap 7
800m run then max rep cleans in remainder of time (205/135).

rest 2 mins

tabata muscle ups

Score equals total reps for cleans and muscle ups.

Finisher
30 v-ups
30 t raise
1 min couch stretch per

Partner WOD
" I Go, You Go":
100 rounds:
1 Power Snatch (50/35kg),
2 Bar over Burpee,
3 Air Squat

Bench press 5 x 3

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

3 Rounds of:
10 Thrusters 42,5/30kg
5 Bar Facing Burpees

Snatch 7x1

ME (maximum effort) 2min per feet

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run