Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx

Thruster-Clean-Sumo

Warmup:
3x10 good mornings (45#)
3x10 posterior reach
3x10 squats
1x10 pullups
5x3 back squats (185#,195#,205#,225#,225#)

WOD: "Thruster-Clean-Sumo"
AMRAP in 9 minutes of:

• 5 thrusters (95#)
• 7 hang cleans (95#)
• 10 sumo deadlift high pulls (95#)

4 rounds as Rx

Sprints, Cleans, & Jumps

Warmup:
3x15 situps
3x15 back extensions
3x15 double unders
3x15 overhead squats (pvc)

5x3 deadlift (225#, 275#, 315#, 365#, 400#) new 3-rep PR

WOD: "Sprints, Cleans, & Jumps"
3 rounds for time of:

• 100 meter sprint
• 10 hang power cleans (135#)
• 100 meter sprint
• 10 box jumps (36")
• 1 minute rest

Time 7:30 Rx

Hang-Jerk-Run

Warmup:
3x15 overhead squats (I did one set with the slosh pipe)
3x15 hang clean (15# barbell)
3x15 kettlebell swings
2 lengths each of high knees & butt kicks

WOD: "Hang-Jerk-Run"
5 rounds for time of:

• 7 hang power cleans (135#)
• 7 push jerks (135#)
• 400 meter run

Time 20:30 as Rx