40%
50%
60%
70%

1 Rep Max Back squats.

160Lbs

8 min AMRAP
15 supermans
10 burpee tuckjumps

“Helen”

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups

Running + cold weather = not happy bridgie...i think this was one of my worst wods to date

Warmup:
Snatch 10 sets 2reps 60% (95lbs) (rest 1 minute between each set)

WOD:

5 rounds:

3 Power Cleans (135/85lbs)
5 Hang Cleans (135/85lbs)
Row 400 meters in under 1:30
Rest 2 minutes

10 Minute AMRAP

10 Dumb bell clean #45
10 Box Jumps 35"

4x400m with 30 body squats between each 400m rep for time.

“Helen”
3 Rounds
400m Run
21 KBS 1.5/1p
12 Pull ups

PR by 15 seconds. Not great, but an improvement none the less.

Warm Up:
Round 1 -
10 Push Ups with one hand on a slam ball (5 per hand)
10 Squats
5 Pull Ups
15 Sit Ups

Round 2 -
10 Plyo Push Ups (one hand starts on the ball and you push up, land with the other hand on the ball)
10 Jumping Squats
5 Clapping Pull Ups
15 Sit Ups

Mobility:
Hamstring stretch

MetCon:
3x
5 Pull Ups
5 Handstand Push Ups
10 Dead Lifts (225 LBs)
15 Toes to Bar
20 Burpees

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

5x5 @85 kiireessä

otm 12: 2x squat snatch @50kg
5min rest
otm 12: 1x squat clean + 2x split jerk