Warm Up
Every :90 X 7 rounds
5 shoulder to ovhd+10 deadlifts+15 box jumps (115/75;24/20)
Run 1 mile
A)
1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) class wod
C) 50 box jump over 24/20+35 pull-ups+20 muscle ups+35 pull-ups+50 box jump overs
Rest 2 min
2 rounds
20 DB snatch 95/65+200m run