6.1

Oly Strength (30 Minutes)
1A. Hang Clean just above knee 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%   90 sec rest
1B. Stiff Leg Deadlift 1 x 5 @ 65% (of Back Squat), 5 x 2 @ 70%                90 sec rest

2. Clean Pull on 2" riser 3 x 4 @95%                                                         90 sec rest


Strength (Back/Front Squat) (30 Minutes)
Back Squat
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%

WOD
6 Minute AMRAP
3 Snatch 145/95
6 OH Squat 145/95
9 Bar Facing Burpees

then

4 Minute AMRAP

 Airodyne for max calories

Dolf

Instead of 1A and 1B on the Oly strength, do this:

For 10 minutes, alternate

Every Odd minute: 4 Hang cleans @ 145#

Every Even minute: 4 Front Squats @ 145#

           then

Row 900 meters like this:

sprint 100, coast 200, sprint 100, coast 200, sprint 100, coast 200

          then

Do the clean pulls from Oly Strength #2

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip