Clean & Jerk 5-4-3-2-1-1-1

7 min AMRAP:
10 Power Clean 55/75
20 SUCO
20 DU

On 5 min Clock:
500m Row
IRT: Max Rep WB (14/20, 9/10’)

Rest 5:00

On 5 min Clock:
500m Row
IRT: Med Ball Squat Cleans (14/20)

12 min for Quality:
5-10 SHSPU
5-10 SPU
:30 Plank Hold

No Noise DL 4-4-4-4-4-4-4

9 min AMRAP:
3/3, 6/6, 9/9…

T2B
KBS (35/53)
*8 DL After Each Set (Rx: 155/225)

12 min “AMRAP”:
50 C2B
50 Thrusters (65/95)
50 BBJO (20/24)

Post WOD:
15 min to work in sets of 5 on Back Squat

8-8-8-8 Push Press

For Time:
1000m Row
50 Push Press 35/45
15 Pull Ups (Comp: 15 BMU)

DL 10-8-6-4-3-2

11 min AMRAP:
22 WB 14/20, 9/10’ (Comp: 10/11)
12 BFOB
12 DL 155/225 (Comp: 175/265)

25 min AMRAP:
30 C2B
20 Double DB Snatch (35/50)
30 Hand Release Push Ups
20 Double DB Box Step Overs (35/50, 20/24)
30 AMSU
20 Double DB Squats (35/50)

10 min EMOM: 2 re-grip Power Clean & Jerk

13 min AMRAP:
10 Power Cleans (75/115)
10 T2B
30 DU (30 SU)

10-8-6-4-3-2 Front Squat

3 RFT:
75’ Double DB Walking Lunge
11 Wall Walks

8 Rounds with Purpose:
3-10 Unbroken BMU
5 Unbroken Thrusters AHAP
12 Box Jump Overs AFAP
2 min Rest between rounds

10-8-6-6-8-10
Superset:
DL
Double DB Strict Press
1:30-2 min Rest

6 min AMRAP:
20 KBS (35/53)
10 Lateral Bar Over Burpee

4 RFT:
20 Shuttle Runs
50 Air Squats

Post 12 min for Quality:
25-50’ HSW
2-6 RMU
1:00 Rest

12 min EMOM:
3 Hang Power Snatch

12 min AMRAP:
15 T2B
15 Cals on Machine

2 RFT:
50 Single Alt. Arm DB Snatch (35/50)
50 WB (14/20, 9/10’)

10 Build a heavy 3 rep Squat Clean

8 min EMOM: 2 Tng’ Squat Cleans

For Time:
Elizabeth:
For Time: 21-15-9:
Squat Cleans (95/135)