Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms)

A. 1 RM Squat Snatch (max weight 220)
B. One attempt at max OH squat with 220lb

A. Completed
B. 3

"Death by Thruster"

Ascending EMOM of 115lb thruster (1 on 1st min, 2 on 2nd min, 3......)

12 + 6

1 Mile @ 7:44

A. Press Cluster 3,3,3; rest 15 between cluster, rest 3 min
B. 12' EMOM TnG Power Clean x 3 (increase weight)
C. 30 T2B FT
+
10' AMRAP
10 Power Cleans, 135lb
10 HSPU
10 Pullups

A. 95-115-135
B. 245
C. 0:44
+ 4+1

a) BPx5: up to 95x5
b) PPx3: up to 125x3
c) 3RFT: 10 CTB, 10 FSx115#, 10 burpees
= 7:45
d) 5 min AMRAP: 30 DU + 15 snatch x55#
= 2 + 25 DU
e) airdyne: 20s on/40s off (for cal)
= 6, 9, 10, 10, 10

Strength
5x3 Back squat
Then 1 attempt ME @ 80% of 3RM

35 (warmup), 85, 115, 135, 145, 155 (1).
ME: 115 for 10 reps

WOD
5 RFT
5 Front squat (135/95)
7 Burpee
9 Box jump (30/24)

85#, 24". 7:51. Should have gone RX

100 hand-release push
30 pull
However I get them
-18:06...pull harder than last time, but pretty pleased

235 lbs--not as bad as I thought...very bloated today

Total shit show. After round 3 thrusters became strick press and air squats due to wrists.

5 MIN AMRAP
3 strict pull ups/ weighted
5 hang cleans 75
7 burpees
2min rest

5 MIN AMRAP
3 strict pull ups/weighted
5 hang cleans 75
7 burpees

Rest 2 min
Tabada
Overhead lunges 25

3 rounds

5 wall walks
10 hang squat snatch 65lbs mod 45lbs
16 pistols mod green band
30 double unders

Rough rough!!

Time 20:33