Squat Clean 5x5 75-80%, same weight as two weeks ago. EI TOUCH & GO NOSTOJA!

Ladies' Night
“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings (16kg)
12 Pull-ups (band)

Overhead Squat 1rm
5 min rest then:
15 min AMRAP
5 OHS 95#
10 Pull-up
200m Run

---

OHS 1RM - 155#, could normally go heavier but after the Oly class last night, my body wasn't handling the heavy weight so well.

AMRAP i did 5 full rounds.

30 double-unders
10 pull-ups
30 double-unders
10 burpees

10 rounds

AMRAP 10:
5 power snatches (95/65)
10 overhead walking lunges (45/35)

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

Clean & Jerk 1 RM

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

4 Rounds
Run 400m
15 Burpees
20 Tyre slams with Indian Club Bell
30 Tyre flips

Completed with 10kg vest.

In 15mins
Back Squat ladder (increasing with time) 0 min 1 BS 14 mins 15 BS.
@ 70kg