Snatch pull+power snatch

Shoulder Press work

45x5, 60x5, 70x5

75x5, 85x5, 100x5

good mornings

45x10, 55x10, 65x5

single arm shoulder press

sets of 10 @ 20#

snatch practice WU

3 RDS:

10 power clean 135/95
10 walking lunge 135/95
10 pull-ups (strictish)

(9:23)
wait 3 min, then

3 RDS:

800 meter run
20 HRPU

(16:12)

Run 1 mile
15 burpees
5 pull-ups
50 crunches
15 box jumps
5 pull-ups
50 bodyweight squats
15 burpees
5 rope climbs or 5x25' bear crawl
50 walking lunges
15 box jumps
5x25' bear crawl

Total 90 min
5 min row
Skillwork: MU practice for 15 min
2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups > ring dips
Cleans (225/155 lbs)= 70 kg > 55 kg
(power or full cleans are fine)

Weightlifting
Snatch (40kgx3x2, 50kgx2x2, 60kgx1x3)
3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
3x5 Hip Thrusts (60kg)
3x20m KB One-Arm Farmer's Walk + 20m KB Waiter Walk (24kg)
2x10 Strict T2B

Skill/Strength: LOG! WOD: Clean and Press Medley 10 minute AMRAP: 1 dumbell clean and press per arm (60,40) 1 kb clean and press per arm (53/35) 1 stone clean and press (65/35) 1 barbell clean and press (11)5/95 1 log clean and press (95/65)

9 reps + KB + DB
44KB
40DB
95BB
65 Atlas Stone
Log (65#)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
15x8 Hurdles Drill at 0.81m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
2x80m Strides on Grass
9x7 Low Hurdles Alternating Leg Jumps (1-stepx3, 3-stepx3, 5-stepx3)
Some Gymnastics (2 Legless Rope Climbs, Some Human Flag Holds)
3x10 Ring Dips
1 Lap of the Infield + Static Stretching (Cooldown)

Streght:
EMOTM 10
2 Snatch 40kg
WOD:
12min. CAP
9 Power Snatch 60/40kg (use 40kg)
200m run
15 Power Clean 60/40kg (use 50kg)
200m run with 10kg Ball
21 Deadlift 60/40kg (use 50kg)
200m run with 20kg sand bag
27 Squat with 20kg sand bag
Lo hice en 8:08min.

7' AMRAP
21 push-ups with hand release
Climb over the wall (we don’t have a wall so we’ll use a 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
21 overhead squats (42.5kg/30kg)
Climb back over the wall.
REST 5'
7' AMRAP
21 KTE
Climb over the wall (we don’t have a wall so we’ll use 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
Climb back over the wall.
21 SHTOH