Strength:
Deadlift
Warm up 5-5-3
Work sets 5-3-1+
(@ 75/85/95% of 1RM + 10 lbs)

Workout Of the Day:
“Diane”
21-15-9
Deadlift (225/155) (185/115)
HSPU

Strength:
Hang Power Clean
Warm up 5-5-3
Work sets 5-3-1+
(@ 65-75-85% of 1RM)
Try to go unbroken reps!

Workout Of the Day:
20 min AMRAP of:

Run 400m
12 Hang Power Cleans (135/95)(95/75)
8 Burpees
1 Tire Flip (Bertha/Helga)

Skill:
Single arm snatch practice

Workout Of the Day:
Buy in:
30 alternating DB/KB 1-arm snatch (as heavy as possible! We have a 100lbs DB

Then complete:
900m run
12 Pistols alternating
12 HSPU
600m run
16 Pistols alternating
16 HSPU
300m run
20 Pistols alternating
20 HSPU

Strength:
DeadLift
Warm up 5-5-3
Work sets 3-3-3+
ADD 10 lbs to your 1RM
(@ 70%, 80%, 90% of 1RM+10lbs)

Workout Of the Day:
3 rounds for time,
10 Deadlifts (RX: 185/135) (Elite: 155/115)
20 toes to bar
30 KB swings (RX: 53/35) (E: 35/26)

Cash out:
Couch stretch
(1 minute each side)

Strength:
“Clean ladder”
Every minute on the minute perform 1 clean. Start with 65% of your 1RM and increase the load each minute for a total of 10 minutes.
Post your start weight and your end weight.

Workout Of the Day:
“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (RX:135/95)(Elite:115/75)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Strength:
Push press
1-1-1-1-1-1-1
Post your heaviest single!

Workout Of the Day:
“Nutts”
-25 Minute time cap-
10 HSPU
15 Deadlifts (RX: 250/185)(elite:205/155)
25 Box jumps (RX:30/24) (24/20)
50 Pull ups
100 Wall ball (20/14)
200 Double Unders
400m Run w/ weight (40/30)

-If you did not complete the wod within 25 minutes, post how many reps you ended with. (There’s a total of 390 reps plus a 400m run.)