Strengh:
EMOTM 4: 3 Squat Clean (55kg) 1:30 min. rest
EMOTM 4: 2 Squat Clean (70kg) 1:30 min. rest
EMOTM 4: 1 Squat Clean (hice con 80kg 1RM, luego baje a 70kg)
WOD:
15-10-5
Front Squat (60/40kg) (hice con 60kg)
KB Swing (32/24) (Hice con 28kg)
1/2 Burpee (Burpee sin saltar)
(8:15 min)
Nota: La primera ronda la hice del tiron y en la de 10 me dio la pajara en la primera sentadilla, a partir de ahi muerto... el resto lo hizo entre 5min y 8 min. fui el ultimo

Tabata intervals for reps of:

Hot potato squats 18-14-11-11-10-12-13-11 = 100
Chair dips 18-10-10-9-9-10-10-9 = 85
Medicine ball cleans 7-8-7-7-6-6-8-7 = 56
Kettlebell swings 9-8-8-7-7-6-5-9 = 59

Skill
Snatch - 85kg, 88kg Failx2
C&J - 80kg

Strength
3-3-3-1 Back Squats
(110kg - 120kg - 130kg - 140kg)
3x5 Strict Weighted Wide-Grip Pullups (25kg)

Midline
3x8 Back Extensions (20kg)
Tabata Hollow Rocks (Six Intervals)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Tempo Runs - 5x100m (45" rest)
(14s - 15s - 15s - 15s - 16s)
3 minute Run + Static Stretching (Cooldown)

• 1 km run
• 50 Man Farmers
• 75 DHO
• 100 Lunges
• 1 km run

5 rounds for time of:
5 Knees to elbows
10 Thrusters, 15 lb
15 Kettlebell swings, 15 lbs
20 Jump rope

21-15-9

Hanging power cleans, 45 lbs
Chair dips

restorative yoga @ Purple Mat

6x2 @ 275#

Strength:
Deadlift 5RM
- 30
Strict Pull Ups 3 X Max Reps
- BB 5, 5, 6

WOD:
Tabatas
Pushups
-59
1:00 rest
Kettlebell Swings
-50
1:00 Rest
Burpees
-20

15 Toes To bar
12 Burpees
9 DeadLift 135/95lb
6 Powe Snatch 135/95lb
3 OHS 135/95lb