snatch catxh heup lager en in the hole
Snatch up to 65

Clean jerk
In doubles upto 80

Back squat
3x5x110

Push press
60x3x5

Pullups
3x biomech dropset

Sunmørshallen

3-3-3-3-3-3-3

15 Minute Ladder

Bench Press - start at 75# + 10#/Rd

KB Swings- 53# (Add 1 rep per round)
Burpees (Add 1 rep per round)

21-15-9

Bent Rows 105#
Push ups
KB Swings 53#
Sit ups

10 Rounds

10 Push ups
10 Sit ups
10 Squats

WOD:
Press (kg)
1-1-1-1-1
25-30-30-35-35

Push Press
3-3-3-3-3
30-35-40-45-45

Push Jerk
5-5-5-5-5
35-35-35-40-45

3 Bench (135#)
250m/row
6 Bench (135#)
250m/row
9 Bench (135#)
250m/row
12 Bench (135#)
250m/row
15 Bench (135#)
250m/row

WOD:
Press (kg)
1-1-1-1-1
25-30-30-35-35

Push Press
3-3-3-3-3
30-35-40-45-45

Push Jerk
5-5-5-5-5
35-35-35-40-45

Intro into the form and structue of KB. Then short 5min WOD, Swings x10, Press ups (push press ?) 5x's each arm.
2nd Class: Form and structure of bar work. squats, overhead press and push press, Push ups and pull ups
Then 5 min WOD: pull ups (rings) 5
push ups 7
box squats 9
total reps for me 7.75....only got 3 of the last 9 box squats.