3 Rounds

30 Hang power snatch 95/65lbs
100 Double-unders
Rest 90 seconds

Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.

130 min

1.JG scaled 28.5.2018
A. 2 rounds:
- 2 x box assisted pike HS walk
-30 s. band assisted lat stretch
- 1 rnd of gymnastic swimming
- 30 s. top of 180" crab ext. hold.

2.Own skill
A. RMU practice for 25 min
- 5 x 1 ring muscle up

3.Warm up for KK qualification event 1 fo 25 min

4.KK qualification event 1, for time:
21 thrusters @ 30 kg
21 pull up
15 thrusters
15 C2B
9 thrusters
9 ring muscle up
Time cap 12 min

Result: 84 reps (3 muscle up, tie brake after C2B 5:15)
Placing: 45.

5.JG scaled continues
B. 2 rounds:
- 30 s. closed tuck front lever
- 30 s. L-sit
- 5 x pull to closed tuck front lever w/3 sec. pause
- 60 s. scaled ring support hold
- 60 s. passive hang
- 45 s. floor planche lean w/ext. rot.

C. 2 rounds:
- 2 x 10 GHD sit up + 10 sec. hold at horizontal on last rep
- 2 x 10 HGD hip ext. + 10 sec. hold at horizontal on last rep - 5 kg 5 kg

130 min

1.Own skill
A. HSW practice for 20 min
B. Bfly pull up practice for 30 min
- Progressions
- Sets of 3-5 reps: 8

2.Conditioning
A. EMOM40, 10 rounds:
1) 10 cal row
2) 10 cal bike
3) 10 cal run
4) 5 HSPU + 5 TTB
Avg. HR 155

3.JG scaled 29.5.2018
A. 2 > 1 rounds:
- 60 s. prone post. delt. stretch
- 45 s. passive hang
- 45 s. lat stretch/side
- 20 x each LYTP
- 10 UB TGU/side - 10 kg
- 90 s. weighted ankle dorsiflex./side
- 16 side to side squats
- 16 cossack squats

Complete as many rounds and reps as possible in 10 minutes of:
21 Push Press, 95/65lbs
21 Jumping Pull-ups
15 Push Press, 145/85lbs
15 Pull-ups
9 Push Press, 195/105lbs
9 Chest to Bar Pull-ups

scaled weight: 75, 85, 95
jumping chest to bar pull-ups all 3 rounds
did 9 push press, 0 pullups last round

Run 1K

30 HSPU’s

Row 1K

135 min

1.JG scaled 30.5.2018
A. 3 rounds:
- 12 scap pull ups
- 6 ring rows w/tempo
- 12 scal push ups
- 6 push ups w/tempo

B. 2 rounds:
- 5 weighted chin up - 15 12 kg
- 5 weighted ring dip - 7 7 kg
- 8 box assisted parallette HSPU > DB's + 20" box
- 10 single arm ring row/side
- 12 box assisted HSPU w/2 sec. neg. > 20" box
- 12 ring rows w/2 sec neg.

2.Own skill
A. HSW practice for 10 min

B. BMU practice for 15 min
- 2 2 3 3 3 3 = 16 reps

3.CF JKL wod 30.5.2018

Back Squat (5,5,5,3,3)
*123, 133, 143, 153, 153

Planche Pushups (5 x 10-15)

Hang Power Clean (5x3)
*63, 63, 63

Rubber Band Pushups & Pullups (3x 10-20)

Zercher Good Mornings (30)
*33 lbs

Med-ball Situps (30)

Backsquat 5, 5, 5, 3, 3
*133, 143, 153, 163, 163

DB pushups (10) & weighted (7) x 5 rounds

Dead lift (it was part of the WOD today so I skipped it here)
183 lbs

Bulgarian Split Lung (15 x 3)
15 lbs DB each hand

GHD Up & Down (25 each)

Weighted Walking Lunges (50 ft)

Snatch Progression Work: 83 lbs

Clean & Jerk Progression Work: 88 lbs

21/15/9

Front Squat @80 (scaled from 100)
Swings @24 (didn't have access to 32 so scaled)

Totally crap cause had to scale mid way through the wod. Started the squats at 100 kg then 90 then 80. Was per fatigued from previous wod also.