Squat Clean Work

For Time:
10-9-8-7-6-5-4-3-2-1:
Squat Clean (105/155)
C2B
BFOB

20 min E2MOM Snatch Complex:
Snatch grip DL
Power Snatch
Hang Power
Hang Squat
2 OHS
- Regrip -
Squat Snatch

3x Through on Running Clock:
:30 sec L-sit Hold
:45 sec Rig Hang Hold
1 min Handstand Hold
Rest 1:45 minutes between rounds.

1-1-1-1-1 Strict Press
3-3-3-3-3 Push Press
5-5-5-5-5 Jerk

For Time: 21-15-9:
S2OH (Rx: 75/115, Comp: 95/135)
T2B

Partner WOD: You Go/I Go:
On 23 min Clock:
100 Double DB Bench (35/50)
300 DU
140 Double DB Front Rack Step Back Lunge (35/50)
IRT: Max Rep Rope Climbs

DL 5-5-5
Double KB or DB DL 10-10-10-10
Sandbag Sumo DL 12-12-12-12

5 min Max Rep Wall Walks

6 min EMOM:
3 Thrusters
3 Perfect Strict Pull Ups

For Time:
50 Thrusters (65/95)
50 C2B
800m Run
25 Thrusters (65/95)
25 C2B
400m Run

2 Rounds: On a running clock 2 min Max Rep/Hold Work:
Burpee Pull Ups
HSW
Double DB Ground to Overhead (35/50)
T2B
Ring Dips
Sandbag Bear Hug Hold (Every drop -5 reps from your total score)

7 RFT:
6 Front Squats (Rx: 95/135, Comp:125/185)
4 SHSPU (Comp: Deficit SHSPU)

Post: 3 Burnout sets Double DB Z-press
90 sec. rest between rounds

Aerobic Capacity Day
2 Rounds for Pace Execution:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate

*Rest 3 min between ROUNDS

For Time:
9-6-3:
BMU
Power Clean (Rx: 105/155, Comp: 155/225)

Rest 1:00

21-15-9:
SPU
DL (Rx: 105/155, Comp: 155/225)

For Time:
800m Run
Then:
50-40-30-20-10:
WB 14/20, (Rx: 9/10, Comp: 10/11)
Box Jumps 20/24)

Then:
800m Run

15 min AMRAP:
10 Double DB Snatch (35/50)
5 RMU (Comp: 5 Semifinal Ring Complexes)
10 Double DB Box Step Over (35/50, 20/24)
5 SHSPU (Comp: 5 Chest to Wall HSPU)

3-3-3-3 Hang Squat Cleans
3-3-3-3 Front Squat

7 min EMOM:
1st 30 seconds Pick one: SU, DU, SU Crossovers, or DU Crossover.
2nd 30 seconds Front Plank

For Time:
10 WW
20 T2B
30 KBS (35/53)
40 AMSU (Comp: Vups)
50 Box Jumps (20/24)
40 AMSU (Comp: Vups)
30 KBS (35/53)
20 T2B
10 WW

Complex for Load:
3 Power Cleans
5 DL

On 12 min clock:
In Teams of 2:
0-8 min Max Cal Row
8-12 min Max Rep Power Cleans (95/135)