Push Press 5 x10
Bench
Incline
Pull-overs

I forgot my post-it so I winged it. Back to the TE Protocol next week

5k Row:

SCORE 20:24

14 min AMRAP

14 power snatches
14 box jumps (24 in)
14 front squats
14 box jumps
14 SDHP
14 box jumps
14 push press

1 round + 72 reps

12 min AMRAP

5 sit-ups
10 pushups
15 squats

10 rounds+ 8 squats

Warmup KB snatch technique review. End
With 4 rounds 15w/15r snatch
Deadlift 5x5 185lbs first 4 then 225 last lift

5 minute RKC snatch test 53lbs
KB cannot be dropped 30 completed
Then Legion run 1/2 mile

MONDAY 130715
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

I scaled to:
Three rounds for time of:
115 pound Hang power clean, 15 reps
15 Burpees

First 30m of video (8m stretch, 22m work)

A. Hang Clean + hip clean & jerk 5x 1+1+1

B. 6 intervals of 2mins on, 2min off:
10x push up- hand release
10x burpee broad jump
10x Russian kbs – heaviest possible

Clean - 50kg, Russian kbs - 28kg
1+16, 1+15, 1+14, 1+14, 1+15, 1+12

3 x parin kanssa aikaa vastaan

200 m soutu
10 thruster

5 Rounds

5 Deadlifts 275/190<--175

25 Abmats

175 was a good weight. Heavy but doable. First round unbroken. Then sets of 3/2. And did the last round unbroken. Ran w/Ellen for 1000m afterwards since it was a short WOD.