Front squat
Work to a heavy single

800 m run
30 calorie row
25 burpees
20 clusters 115/75

Cluster=squat clean into a thruster, bar comes from the floor each rep

EMOM 10 minutes
3 power cleans+3 front squats+3 push jerks 135/95

400 m run, 30 wall balls 20/14
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 ghd sit ups
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 wall balls 20/14

Push press
3x5 @ 70%

10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135
Lateral bar over burpees

I underestimated yesterday's workout--
Good effort!

AMRAP 4 minutes
Run 400 m
50 double unders
Max rep power snatches in remaining time (75/55)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
40 double unders
Max reps power snatches in remaining time (85/65)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
30 double unders
Max reps power snatches in remaining time (95/75)

*see yesterday's blog for power snatch video

I would like to encourage any of you that haven't yet to get your own jump rope.  Jump ropes are cut to your height--having the correct length makes huge difference.  Ask around/check reviews--definitely worth the time and effort in getting one you like!

Power snatch
3@ 60%
3@ 70%
3@ 75%--2sets

Back squat
Work up to a heavy single

AMRAP 18 minutes
30 thrusters 95/65
30 box jumps 24/20
30 calorie row
30 toes to bar

Modifications:
Thrusters=wall ball thrusters
Box jumps=JUMP--to a plate
Row=turn the resistance down, keep s/m at 22+
Toes to bar=weighted sit ups

Looking for 3+ rounds!!

The gym will only be open at 8 am tomorrow.

Clean and jerk
Build to a heavy single

Front squat
4 @ 75%--5 sets

Then
9-7-5
Ring dips
Chest to bar pull ups
Squat snatches 95/65

"Kelly"
400 m run
30 box jumps 24/20
30 wall balls 20/14

5 rounds for time