Snatch & Pull

Warmup:
4xBurgener warmup
12 pvc pass thrus
4x25 situps

Strength:
3x5 barbell lunge step-ups (82#/82#/95#)

WOD: "Snatch & Pull"
3 rounds for time (Rx):

• 5 squat snatch (135#)
• 15 strict pullups

Time 11:27

I had to switch to jumping pullups from the floor to complete the pullups.

Snatch & Row

Warmup:
Burgener warmup
pvc pass thrus
15 situps
2x3 snatch (45#/67#)

Strength:
5x1 snatch (95#/115#/135#/155#/165#) -failed 175#

WOD: "2x500 meter row"

1. 1:37 PR
   
2. 1:47
   

HOLBROOK

Warmup:
3x15 knees to elbows
3x15 wall ball (20#)

Skill:
Atlas stone shouldering (120# stone)

WOD: "HOLBROOK"
10 rounds for time (rest 1 minute between rounds) of:

• 5 thrusters (115#)
• 10 pullups
• 100 meter run

Time 39:47 Rx

Run & Do Stuff

Warmup:
15 burpees
15 box jumps (24")
hang snatch practice (pvc/45#/65#/95#)

WOD: "Run & Do Stuff"
Three 4-minute rounds with a consecutive running clock for a total of 12 minutes of work. Score max reps from each round. You can only complete the max reps with the remainder of the 4-minute round after you complete the prescribed run.

1. Run 200 meters + max rep box jumps (24")
2. Run 300 meters + max rep hang snatch (95#)
3. Run 400 meters + max rep burpees

Box jumps = 48
Hang Snatch = 15
Burpees = 15

Total = 78 reps

ROW

Warmup:
pvc pass thrus
row squats

WOD: "Row"
Row 3200 meters (2 miles)

Time 17 minutes

Squat Clean

Warmup:
hurdle drills
track drills
Buergener
pvc pass thrus

WOD: "Max Weight Squat Cleans"
1 rep each to max squat clean

1. 135#
2. 155#
3. 175#
4. 195#
5. 205#
6. 215# failed

Result 205#

Cleans and Such

Warmup:
pvc passthrus
3xBuergener
stretching
track mobility drills (high knees, butt kicks, zombie walks)

WOD: "Cleans & Such"
3 rounds for time of (scaled Rx):

• 6 ring dips + 6 pullups (Rx is 6 muscle ups)
• 30 wall ball (20#)
• 12 handstand pushups (scale with box)
• 15 power cleans (135#)

Time 20:35

I did the ring dips and pullups in place of muscle ups and used the high box for handstand pushups.