3 rounds for time
-400m run
-21 push press 55lb
-12 TTB

"Claudia"
5RFT
20 KBS (24/16)
400m run

RX. 40#. 15:05. Long transition time w/treadmill. Ran at 7:18-8:00 min pace.

3rds for time:
30 wall ball, 20# ball, 10ft target)
30 Snatch (ground to overhead), 75#
15min cap

14:51

2 Power cleans + 2 Push jerks- Weight can be added but the goals is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down. <--75#

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups
5+5

2 Power cleans + 2 Push jerks- Weight can be added but the goals is to improve form. Touch & Go on Cleans, go straight from Cleans to Jerks with out putting the bar back down. <--75#

Then,

7min AMRAP

10 Wallballs 20/14

10 Hand release push ups
5+5

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15
lunges-20/16/12/8

Baseline: Pre-SOP and Box Breathing, then ROM Drills.
30x 4-count mountain climbers, 30x sit ups, 30x push ups.

Durability: Run 5k. 50x WTD sit ups (45#/25#), 30 x WTD back extensions (45#/25#)

Workout
30 reps of:
- Standard dead lift @ 225lbs
- Snatch position dead lift @ 225lbs

Results
Working on strengthening olympic lifting positions.

Notes
I have terrible form when it comes to deadlifting weight off the ground. Regardless of the exercise (clean, snatch, deadlift) my lower back is the first muscle group to fatigue. I have added this dedicated deadlift strength routine into my weekly workout to help strengthen those weaknesses of mine.

Skill
Snatch - 60kg
C&J - 72kg

Strength
5-5-5-5-4-3
back Squats (60kg - 70kg - 80kg - 90kg - 100kg - 110kg)
5x5 unbroken weighted ring dips 10kg (60s rest)

Midline
3x10 back extensions 20kg
20s plank 10s rest (20kg) x6

endurance
warm up: 1000m row
2x3000m row (3 minutes rest) (12:17-12:28)
cool down: 500m row

Push Press 45# DB 4x6
DB Bench 4x8
Fly 4x12
Neutral Grip Bench 4x6
Dips 4x10
Push-ups 3x20