Clean and jerk up to a max.

Snatch up to a max.

3 x power clean + 1 split jerk

I was out sick all last week.

Been on vacaton this week.

Felt like i was realapsing into a sedintary lifestyle and it repulsed me. So today i got my crossfit on.

pre WOD:
400m run
30 bench dips
30 mountain climbers

WOD:
21-15-9
pushups
situps
squats

WOD
21-15-9
Squat clean 60/40kg
HSPU

3 K row for quality

TC 15 min

5 min AMRAP
5 sub-1:30/500-m pace pulls on C2 rower (women sub-1:43/500-m)
3 deadlifts 140/90kg

For time:
10-20-30-40-30-20-10 ft. UB hs walks

rest 5 -10 min

3 sets of Legless rope climb clusters
1.1.1 - 15 sec. rest b/n each climb
*3 min. rest between sets

2 rounds:

3′ max cal row

2′ rest

3′ max clean & jerks 60/40kg

2′ rest

3′ max burpees

2′ rest

5 MIN AMRAP

Ascending ladder - Add 1 rep to each movement, each round

• 1,2,3,4,5,6,7.... Thrusters 20kg (empty bar)
• 1,2,3,4,5,6,7.... Bar facing burpees (empty bar)