Squat, clean & jerk:
- 20kg x 5
- 30kg x 5
- 40kg x 3
- 50kg x 3
- 60kg x 3
- 70kg x 3
- 80kg x 1

OHS:
- 20kg x 10
- 30kg x 5
- 40kg x 5
- 50kg x 2

Warm Up: Joint Mobil­ity fol­lowed by
Squat Clinic
1 min. Air Squats
1 min. Wall Squats
1 min. Squat Hold
Pis­tol Squat 5R/5L, 5R/5L, 5R/5L, 5R/5L
Quad Stretch
Calf Stretch
Ham Stretch

Work: Com­plete
5/10, 4/20, 3/30, 2/40, 1/50
Mus­cle Ups
Plyo Lunges

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24

Wallball 20 10ft Target

Started out going for the Rx, but only made it through 12 snatches before Cory made me scale. Finished out @ 95. Felt like a wuss, but I'm just not strong enough yet. Soon.

5 X 3 Dead Lift (225, 245, 275, 295, 315)

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (275/155)
- 10 Toes To Bar

6 rounds, 2 T2B

5 X 3 Dead Lift 225

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (225)
- 10 Toes To Bar

10.9.8.7.6.5.4.3.2.1

Power Snatch 115/95

Box Jump 24/20

Wallball 20/14 10ft Target

Started snatches @50#. Had major issues with right shoulder. Had to pull down to 30# in the first round. 18in box jump. Tomorrow will be a day off & I will back off of anything to do with shoulders for a while (except playing softball).

Warm up
5 rounds for time:
10 x KB Swings 20 kg
20 x Double unders

Wod - Wear a 10 kg weigth west
20 min timecap
Run as far as you can
Every 5 minutes you do:
10 x lounges
10 x Pushups

Post distance on wod

Distance 4 km

30 min amrap
Two in each team, one member must always carry a 10 kg bumper plate during this WOD.

60 m Sprint
Wallclimb
10 x HSPU
40 x Squats
60 m Buddy Carry
40 x Boxjumps

Score: 4 rounds + 24 boxjumps

3 Rounds
10 Chest to Bar Pull-ups
25 Push-ups
10 KB Swings (70/53)

Run 800m

3 Rounds
10 Pull-ups
15 Push-ups
10 KB Swings (53/35)

Run 400m

Scaled to Pack:

3 Rounds
6 Chest to Bar Pull-ups
12 Push-ups
6 KB Swings (53#)

Run 800m

5 Rounds
6 Chest to Bat Pull-ups
12 Push-Ups
6 KB Swings (53#)

Run 400m

Hang power snatch