Hang squat snatch 3-3-2-2-2 @ 55-75-80-85-90

Chill assault bike - 51 cals in ~6:20

2 deadlift every 1:30 @ 225-240-240-240-240-240

Wilbur:
In 6 min:
21-15-9:
toes to bar
handstand pushups
(Cap +33)
3 min rest
In 6 min:
5 rounds of:
2 pillar handstand walk
12 hang squat snatch @ 55
(Cap +47)

8x EMOM:
1 hang power snatch + 1 hang squat snatch @ 85

5 rounds of:
30 double unders
20 deadlifts @55
10 power snatch @55

1 Hang squat snatch + 2 overhead squat @65-70-75-80 w/2-3 min rest

4 rounds of:
2 close grip bench press @21x1 @ 85-95-105-115
60 sec rest
12 double kb front rack reverse lunges @ 12kg(x2)
2-3 min rest

Then for time:
50-40-30-20-10
Double unders
Burpees
19:48

For time:
40 cals assault bike
3:59

Then a 1k Row

3x Triple Broad Jumps w/ 30 sec rest (23'11.5" best)
4x 5-10-5 w/ 30-45 sec rest
4x 5 yards - backpedal - 10 yards - backpedal w/ 30-45s rest
Hang snatch pull 3-3-3 @ 35-45-45kg w/ 60s rest
Hang snatch 3-3-3 @ 27kg w/ 60s rest
Back squat 14-12-10-8 @ 54kg w/ 75s rest
RDL 12-12-12 @ 45kg w/ 75s rest
AMRAP Strict TTB 12-8-6

3 rounds of:
6 buddy hamstrings
30 sec rest
12 DB calf raises @ 25-30-30lbs
30 sec rest

10 strict pullups (sets of 4-2-1-1-2)
Clean & Jerk 2-1-1-1-1-1-1 @ 35-45-55-62-62-62-62kg w/ 2min rest
Back Squat 1-1-1-1-1-1 @ 65-70-75-75-75-75kg

Then 10 min, every minute on the minute, 2 hang snatch @ 25kg

10 strict pullups (4-2-2-2)

Snatch 3-3-3-3-3 @ 31 kg w/ 1 min rest
Hang Snatch 3-3-3-3-3-3 @ 21-25-29-31-31-31kg w/ 1-2 min rest
Front Squat 3-3-3-3 @ 56 kg w/ 2 min rest
Hang Clean & Jerk 3x(3+1) @ 46 kg w/ 2 min rest

Warmup:
500m row
active stretch

3 rounds of:
3 power snatch + 3 overhead squats + 3 hang squat snatch @ 35 lbs
5 Turkish getups per arm (12kg)
5 stiff leg deadlifts @ 35 lbs

Workout:
15 min. work hang squat snatch @ 55 lbs

Then 2k row for time
8:32

Warmup:
300m row
Burgener snatch warmup w/PVC

2 rounds of:
5 overhead squat (45 lbs)
5 inchworm pushups
12 double unders


Workout:
Hang snatch - 15 minutes - build to fast/heavy 3 (I topped out at 65 lbs, working on my drop)

Then 5 sets for total time of:
7 cleans @ 95lb (touch and go)
7 burpees
20 double unders
20 box jumps, 20"
rest 4 minutes

29:06. That includes a ~30 second break just before my last set of box jumps to avoid booting.

Oly class!

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 pullups

2 rounds Burgener warmup with PVC/45 lb bar

Workout:

Overhead Squat 5-5-5-5 @ 67-78-86-85 (kg plates are weird)

Snatch Progression:
3-3-3-3 @ 35-35-57-57 of:
2 rounds of 3 power position snatch - 3 hang snatch - 3 snatch

Split jerk 3-3-2 @ 67-89-100

Warmup:
400m backwards run
Leg swings
15 seconds hold squats
10 squats
20 pushups
35 flutterkicks

Then 2 rounds, 40 seconds each, of each of:
Kettlebell sumo deadlift high pull (12 kg)
Medicine ball cleans (14 lbs)
Kettlebell deadlifts (16 kg)

Then some PVC work on hang squat snatch

Workout:
Hang squat snatch, 3-3-3 at 35-55-55 (easy)

Then for time:
400m run
10 squat cleans (85 lbs)
10 pullups
10 squat cleans
10 pullups
10 squat cleans
10 pullups
400m run

11:46