Oly
Snatch From Knee 3/80%, 1/90%, 1/95%, 2/85%, 2/80%
Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 3/80%, 2/90%, 1/100%, 2/85%, 3×3/80%
Front Squat 3/80%, 2/90%, 1/100%, 2/85%, 3×3/80%
Good Morning 3/80%, 1/90%, 1/95%, 285%, 2×3/80%
Met-Con
AQAP
21-15-9
Deadlifts 255#
Burpees
Oly
AMRAP 15 minutes
10 Burpees
10 GHD Situps
stretching/therapy squats/whatever-you-need-to-do to stay loose and quicken recovery – 15 minutes
Met-Con
AQAP
100 Burpees
100 Air squats
Oly
Clean 2/80%, 1/90%, 1/95%, 2/85%
Power Snatch 3/80%, 1/90%, 1/95%, 2/85%, 2×3/80%, 2×2/80%
Snatch Balance 3/80%, 1/90%, 1/95%, 2/85%, 4×3/80%, 2/80%
Clean Pull 3/80%, 2/90%, 1/100%, 2/85%, 3×3/80%
Back Squat 3/80%, 1/90%, 1/100%, 2/85%, 2×3/80%, 2×2/80%
Met-Con
AQAP 4 rounds
500m row
15 Bodyweight Backsquats
30 Pushups
Oly
5 Rds AQAP
10 Knees To Elbows
15 Box Jumps 36″
20 Push Press 115#
Met-Con
30 Kettlebell Swings 24kg
30 knees to Elbows
20 KB Swings 24kg
20 Knees to Elbows
10 KB Swings 24kg
10 Knees to Elbows
Oly
Snatch 3/80%, 1/90%, 1/95%, 3/80%
Power Clean 3/80%, 1/90%, 1/95%, 2/85%, 4×3/80%, 2/80%
Jerk From Rack 3/80%, 1/90%, 1/95%, 2/85%
Front Squat 3/80%, 1/90%, 1/100%, 2/85%, 3×3/80%
Rumanian Pull 3/80%, 1/90%, 1/95%, 2/85%, 3/80%, 2/80%
Met-Con
AQAP
run 400 m
6 Power Cleans and Jerks 155#
run 800 m
6 Hang Cleans 155#
run400 m
6 Power Cleans and Jerks 155#
Oly
Snatch From Knee 2/80%, 1/90%, 2/85%, 2/80%
Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 3/80%, 2/90%, 1/95%, 2/85%, 3/80%, 2×2/80%
Front Squat 3/80%, 1/90%, 1/95%, 2/85%, 2×3/80%, 2/80%
Good Morning 3/80%, 1/90%, 2/85%, 3/80%, 2/80%
Met-Con
3 Rounds For time
15 Thrusters 95#
7 ea arm Kettlebell Snatch 24kg
Oly
REST
Met-Con
Elizabeth
21-15-9
Clean 135# (women = 95#)
Ring Dips
Oly
Heavy Jackie
1000 m row
50 Push Press 95#
30 pullups
Met-Con
5 rounds AQAP
200 m run
30 air squats
30 pushups
