Jim's Gyms

Training:
Back squat 3 x 5

WOD:
Complete AMRAP in 15 minutes
20 Double unders
15 Wallball shots (20/14lbs to 10′)
10 Pull ups
5 Power cleans (185/123lbs)

Training:
Deadlift 3 x 5

WOD:
“Diane”
21-15-9 reps for time of:
Deadlift (225/155lbs)
Handstand push ups

Complete the following for time:
Run 800 meters
90′ Overhead walking lunge (45/35lb plate)
75 Toes to bar (each time you fraction perform 5 Burpees)
180′ Overhead walking lunge
Run 400 meters

Training:
Clean & Jerk – 20 minutes technique work/ build to a heavy single

WOD:
Complete AMRAP in 12 minutes:
3 Power cleans (165/105lbs)
6 Front squats
3 Push press/jerk
6 Box jumps (30/24″)

500 M Row or 400 M Run
100 M Farmer Carry (53/35)
28 Burpee-Box Jump
100 M Farmer Carry (53/35)
500 M Row or 400 M Run

Training:
Overhead Squat 1RM

WOD:
Complete for time:
15-10-5 reps:
Squat snatch (135/95lbs)
30-20-10 reps:
Ring dips