-Buy In-
5/3/1 Wk 3 Back Squat
215x5, 245x3, 275x1+ (5)
Skill Work: Snatch Balance

WOD
Snatch Balance 1-1-1-1-1-1-1
95, 115, 135, 145, 155, 170, 180(F)

-Cash Out-
100 Burpees for time
Done w/ 20# vest on 6:49

150 Double Unders. Got 82 unbroken, new PR!
3 Unbroken Muscle ups. Failed on 4th again.

12min EMOM
- 5reps Thruster

10.9.8.7.6.5.4.3.2.1
KB Snatch each Arm 24kg
Box Jump 24″
100m Run between rounds

21.18.15.12.09.06.03

▼ Pull Ups ▼
▲ Box Jump ▲

ME Shoulder Press
New PR, 165#

then:
15min AMRAP
1 Bear Complex 95/65 or AHAP
7 Pull-up
20 Double Unders

135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

10 rounds

Yoke carry x 2
Butcher pull x2
Log push press x 3
Sandbag clean x 3 each side
Farme'ss carry x2 LOP

Go heavy!!

1min Kettlebell Swings
1min Burpees
1min Squats
1min Box Jumps
2 Rounds, For Reps

3 Rounds for Time:

• 500m Row
• 12 Deadlifts (bodyweight)
• 21 Box Jumps (24")

Shoulder Press- 5×3 @ 70-75% of 1rm

Then,

21-15-9

KBS 1.5/1p

Toes 2 Bar

Box Jump 30/24

I did 7:58 for time and Dawn made me do a 30' box. That slows you down alot.