WOD

20 minutes to establish a 1RM Clean and Jerk.

then…

3 rounds for time of:

– 10 Jumping Lunges (5/side)

– 15 Power Cleans 95/65#

– 20 HR Pushups

– 25 Sit-ups

Low Bar Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

then…

For time:

– 30 KB Snatches (53/35) 15 per side
– 800 m run
– 30 KB Snatches

then…

August Challenge – overhead plate hold for time (45/25)

For time:

– 10 deadlifts (95/65)

– 20 front squats

– 30 jerks

– 100 double unders

– 30 deadlifts

– 20 front squats

– 10 jerks

 

15 minutes to establish a 1RM Snatch Balance + 2 OHS.

7×3 banded deadlift (use 50% of your 1RM); rest 1 min

then…

13 min AMRAP

– 3 Power cleans @ 155/105#

– 6 Push-ups (hand release)

– 9 Air Squats

– 100 m sprint

 

7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.

then…

4 rounds for time of:

– 9 Push Press 115/75#
– 12 V-Ups
– 15 Pullups

– followed immediately by a 400m run with a heavy object (45/25) –

Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

then…

3 rounds for time of:

– 20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)

– 15 Lateral Burpees

– 100 m run

 

A1. BB weighted box step-ups 10 reps X3; rest 30 seconds

A2. 20 supermans AFAP x3; rest 2 min

B. 5 rounds of:

– 400m run

– 90 second rest

*record total time not including final rest…