Clean & Jerk 1 RM

2k Row

Result: 7:18

5 rounds for time (or AMRAP in 20 minutes):
•15 deadlifts (135lbs / 95lbs)
•12 hang power cleans (135lbs / 95lbs)
•9 front squats (135lbs / 95lbs)
•6 jerks (135lbs / 95lbs)

10 RM OH Squat 10 RM

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men 75lbs

Comments:
The class ahead of me had some much stronger, fitter dudes that were hurting after a round or two of snatches. Word on the street was the snatch/DU combo was a killer. I did this whole WOD with a clean to push-press instead.

Super fun WOD. I really wanted those last two reps to hit 5 rounds, but man I was crushed by the end. Looking forward to next week!

21-15-9
OH squat 52,5/35kg
Box jump 75/60
Pull up
Tc 13'

1 Rep Max Bench Press
165 LBs

Failed twice at 185 LBs ... thanks to some craptacular form. Ugh.

8 Minute AMRAP
5 Ring Dips
10 Box Jumps (24")
15 Double Unders

On the 5th round, I got ring dips, box jumps and 2 double unders ... lord I suck at double unders.

Alussa käydään läpi tempauksen tekniikkaa sekä sen jälkeen tehdään työsarjoja jokaiselle räätälöidysti.

1. 3 Paused Close grip Bench Press *
2. 3 Weighted Strict Pull-ups / 3 eccentric pullups
3. Rest

*) 3 sec pause in bottom of each rep @82.5% (2 RIR)

Row 1k,
100 double-unders
10 Ground-to-overhead (80/50kg)