WOD’s

Every Minute on the Minute for 5 Minutes:

3 Hang Squat Cleans, 70% 1RM

Then:

Nasty Girls

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Power Snatch :

3 @ 65%, 3 @ 70%, 3 @ 70%, 3 @ 75%, 3 @ 80%

Then:

Isabel

30 Snatches, 135/95 lbs

Squat Clean & Jerk :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

Then:

Mini-DT

Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%
(Note:  This is an unloading week on squats from the last four.  Do not exceed Rx weight)

Then:

21-15-9 reps, for time of:
Front Squat, 95/65 lbs
Burpee
Pull-up

Power Snatch
7×1 at 80% 1RM
Snatch Pull :
3 @ 90%, 3 @ 100%, 3 @ 100%, 3 @ 100%

Then:

Complete as many rounds as possible in 15 mins of:
40 Double Unders
15 Toes-to-bars
5 Wall Walks

Squat Snatch :

3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%

Then:

5 rounds for time of:

3 Power Snatches, 0.75x bodyweight
5 Handstand Push Ups
7 Box Jumps, 24/20 in

Back Squat (High Bar) :

5 @ 60%,
5 @ 65%,
5 @ 70%,
3 @ 75%,
3 @ 80%,
2X2 @ 85%

Rest Day

Gym Closed for Rocktape seminar.