hang power clean 1 RM

5(50k)-5(55)-3(60)-3(65)-3(70F)-3(70k) Military Press

then

20 x Mil Press 60k
100 x Push Press 20k Bar
Carry 45k 800m
50 Leg Levers
50 4ct Flutter kicks

Hang Power Snatch
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps

Used 65 lb barbell and cut snatches in half...needed to save my hands!

For time
3 rounds

Run 400 m
Swings(OH) x 21 (35lb)
Pullups x 12

3(45k)-3(50)-3(55)-2(60)-2(65)-1(70F)-1(70F)-(70k) Power Snatch

Then

4 rounds of
5x Power Snatch 50k
10x KB snatch 20k each arm
Carry 45k 120m

50 abmat situps
50 Back extensions

Happy to get to 70k after the third attempt. Have to be careful because I dont have a spotter!

For time, 3 rounds of:
* 10+10 KB snatch 24/16kg
* 20 burpees
* 1min rest

Pre WOD

• Mobility WOD

WOD

• 1000 meter row for time

Post WOD

• 10 Turkish Get Ups (20kg/44lbs)

Not entirely happy with 3:53. I could do close to 3 blank I think. Was going way easy the first 500m but I must admit the last 500m got me really exhausted. Way worse off than from the Burpee workouts.

AFAP:
4 rounds
20 medicine ball clean (6kg)
200m sprint

A1) 3xHang squat snatch 5 sarjaa: 20,25,25,25,30kg. Oli ihan järkkyä! Olen maailman hitain ihminen.

A2)3xhang squat clean+1xsplit jerk 5 sarjaa: 35,40,40, 42,5 ja 42,5kg. Naurettavat painot ja silti melkein kuolin :D Huhhuh, kun ei jaksa edes tankoa puristaa.

B) Sots press 5x5 iloiset 15kg enkä edes yrittänyt enempää kun oli niin rankkaa.

Ja metcon jäi väliin, jihaa....

WOOD

Result: 00:24:56