Overhead, KB Snatches, and Abs

Warm up: Static Stretch + practice KB snatch

Strength: 15 min. EMOTM 2 Clean & Jerk

Results: 115# the whole 15 mins

WOD: 4 rounds for time

150 Jump rope singles

12 ground to overhead, 96#

16 Alternating KB snatches, 26#

20 seconds handstand holds

44 sit-ups

Results: 30:23

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Power Cleans, Run, Sit-Ups, and Squats

Strength: Find heavy Power Clean

Results: 166#

Pre WOD:

3 min. AMRAP

Power Cleans, 70% of strength, 115#

Results: 21 reps

2 min. Rest in Between Pre WOD and WOD

WOD: 3 Rounds

200 meter dumbbell run, 20# each hand first round, 10# each hand last 2 rounds

12 Power Cleans, 55% of strength, 91#

12 weighted Abmat sit-ups, 35# plate

12 weighted squats, 35# dumbbell each arm in the front rack position.

Results: 22:28

Post WOD:

Max Plank Hold

Results: 1:06