Alex, with his winning and STATE RECORD setting snatch from the Texas State Championships. Boom!
WOD
1A) Deadlift 4×5 (aim for all sets within 90% of 5RM)
Rest 30 seconds
1B) Box Jumps 4×20 (as quickly as possible)
Rest 1 minute
1C) Strict HSPU for Max UB (or Shoulder Press x3-5)
Rest 1 minute
2) Six sets for max reps of:
20 seconds of Kettlebell Swings (53/35)
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
COMP
1) Every two minutes, for 10 minutes (5 sets):
Front Squat x1@90-95% of Front Squat
2) Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x1@90-95% of Clean
3) Touch-n-Go Power Cleans 4X5
Rest 2 minutes. Increase load each set, working to the heaviest 5-rep set possible.
4) Three sets for times of:
10 Squat Clean (135/95)
20 Chest-to-Bar Pull-Ups
Rest 2 minutes