For time

12-9-6

Power Snatch
OHS
Thruster

Weight: 135 lbs (did 115 lbs)

Wendler Strength: Week 3 of Cycle 1

Deadlift: 5x330, 3x380, 1x425
Cleans: 5x190, 3x215, 2x225 (failed on cleans - was supposed to do 1x235, but shoulders and back still too sore from prior workout)
Thrusters: 3x185, 3x195, 3x205 (struggled with these - same issues as with cleans)

Metcon:

6 Rnds for time: 30 squats, 300ft shuttle run

Time: 8:54

4 Rounds

20 KB Swings #53/35
5 Muscle Ups

Alternate:
20 DL #95
25 situps

Merkkaa tehdyksi jos olit mukana, kommentteihin fiilikset!!

4 Rounds

20 KB Swings #53/35(#26, #18)
5 Muscle Ups(15 pullups, 15 dips)

3, 3, 3, about 80 % iin

Shoot Around

Penkkipunnerrus 3x2x5RM + 3-5x1 (eli tee 3x2 + nousu "helppoon" maksimiin)
Lankkupenkki 6x4 (stopeilla)
Vauhtipunnerrus 3x3
Leuanveto (vastaote) 4x10-15

3 rounds for quality:

Pyörä (3 min steady pace)
Penkki (30%/60%/90%)
Maastohiihto (3 min steady pace)
Mave (30%/60%/90%)
Kajakki (3 min steady pace)
Kyykky (30%/60%/90%)

Penkki/Mave/Kyykky reps 15-9-3
P-M-K ergos (bike, ski, row)

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

15 + 4 Box Jumps