Oly 3.1

A.  Hang Power Snatch 2x2 @ 135# - 140#, 1x1 @ 150#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 1x1 @ 160#, 1x2 @ 145#
C.  Hang Power Clean 2x2 @ 175# - 185#, 1x1 @ 200#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 1x2 @ 210#, 1x1 @ 220#, 1x2 @ 195#
E.  Clean Shrugs 4x5 @ 280#
F.  Snatch Shrugs 4x5 @ 215#

Sta

EMOM 15:
Reverse OH Med Ball Toss, 25#
Reverse OH Med Ball Toss, 40#
3 Man Makers, 15#
Rx'd

Yoga Core + Yoga

Metcon

10-8-6-4-2 FT:
155# Squat Clean
Burpee Pullup
CAP = 13 min
10:58

50' Single Arm OH KB Carry x 3 ea w/ 2 pood KB
Rear/Side Neck

Oly 2.2 + Metcon

Knee Jumps
Depth Jumps

A.  Power Snatch 1x3 @ 145#, 1x2 @ 155#, 2x2 @ 145#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Snatch DL 5x3 @ 185# - 225# - 250# - 260# - 275#

3 RFT:
50 Walking Lunges (L+R=2)
20 Slam Balls, 40#
20 KBS, 1.5 pood
10:46

Band Resisted Skips

Metcon

AMRAP 10:
1, 2, 3, etc Devil Press, 45#
2, 4, 6, etc Wall Balls, 20#, 10'
Round of 7/14 + 5

Wendler Wk1 - FS BP + Oly 2.1 + Metcon

FS 170# x 5, 195# x 5, 220# x 5+ (12)
Bench Press 170# x 5, 200# x 5, 225# x 5+ (13)

A.  Hang Power Snatch 1x2 @ 135#, 1x2 @ 140#, 1x2 @ 135#
B.  Power Snatch 1x3 @ 145#, 3x2 @ 155#
C.  Hang Power Clean 1x2 @ 175#, 1x2 @ 185#, 1x2 @ 175#
D.  Power Clean 1x3 @ 195#, 3x2 @ 210#
E.  Clean Shrugs 4x5 @ 275#
F.  Snatch Shrugs 4x5 @ 205#
G. Rope face pulls 4 sets

21-15-9 FT:
Burpees
KTE
5:28

Metcon

AMRAP 30:
500 meter Row
3 Rounds of Cindy
5R + 146 meters

Metcon

3 RFT:
50 DUs
15 DB HPC&J, 45#
8:39

3 sets:
SL Banded Hip Thrusts x 15 ea
SL Eccentric hip extensions off GHD x 8 ea

Metcon - Track

4 RFT:
10 Curtis Ps, 95#
400 meter Run
19:12

Core

3 Sets:
Reverse Crunch w/ eccentric x 15
Mini Band leg raise to hip lift on bench w/ eccentric abduction x 10
Bench Banded Flutter Kicks x 50 ea
Mini Band Frog Pumps x 10 ea
Seated Band elevated cross chops x 15 ea
Kneeling Band rotations x 15 ea

5 Min Core

Wendler Wk1 - DL + Oly 1.2 + Aux

DL 270# x 5, 310# x 5, 350# x 5+ (9)
*Lost on grip, bar a bit slick, probably had a few more

Power Snatch 3x3 @ 145#
Power Clean and Jerk 3x2 @ 180# (PP on 1st set)
Snatch Pull 3x3 @ 185#

GH Raises 3x8 w/ 22# vest
Heels down hamstring bridge 3x10 w/ 5 sec iso hold on last rep @ 95#

Wendler Wk1 - BS Press + Oly 1.1

Ankle/Knee Band Walks
Reverse Hypers 3x12 @ 180#
Weighted Strict Pullups 5x2 @ 26#

Press 120# x 5, 135# x 5, 155# x 5+ (12)
BS 245# x 5, 280# x 5, 320 x 5+ (10) 10RM

Hang Power Snatch 2x3 @ 145#
Hang Power Clean 2x3 @ 195#
Jerk 1x3 @ 170#, 2x2 @ 180#
Clean Pull 3x3 @ 245#

DB Bulgarian Split Squats 3x8 ea w/ 40# DBs
Machine Rows 3x10 @ 90#

Sta

EMOM 20:
1 - 15 SDLHP, 75#
2 - 45 sec front plank hold
3 - 20 KBS, 1.5 pood
4 - 45 sec 6 inch hold
5 - 15 Burpees
Rx'd

Metcon

3 RFT:
50 Air Squats
10 Power Clean and Jerks, 135#
7:45

Metcon

100 Burpees FT
*Every minute that passes do 3 135# Thrusters
9:53

Metcon

5 RFT:
5 DBall Cleans, 100#
20 KBS, 1.5 pood
45# DB Farmer Carry around circle drive x 2
12 Slam Balls, 40#
12 Med Ball Cleans, 20#
21:41

Str/Sta

AMRAP 20:
3 Bench Press, 205#
5 Strict Pullups
7 Back Squat, 205#
10R + 3

Metcon

10-20-30 FT:
Single Arm DB Thrusters, 45#
GHD Situps
*Switch arms halfway through
CAP = 10 mins
7:38