Power snatch + snatch balance + 2 ohs @50kg
30 du

@75% 1RM

Squat clean 5x3

With reset

3 rounds:
8 snatch 35kg
8 burpee
+
3 rounds:
12 snatch 25kg
12 burpee

1 power clean @ 70kg
60 SU
3 BMU assisted
Increase each round with 1 PC
15 min AMRAP

Barbell condition:

3 rds:
20 DL 225/155
20 Power clean 185/135
20 STOH 135/95

Rest 3 min btw intervalls. One barbell, you change weights. DL in one or max two sets, power cleans as "fast" singles, stoh in one or max two sets.

30 min
Row for 30 min
6100 m
2.28.2 / 500 m
131/143

Challenge time, using a 50 minute time cap, 100-10 in 10s, strict press ups. 9 deep dips, 6 ring dips, 3 30kg dumbbell bench press between rounds. 646 reps done today. Got 1 set of between rounds to do then the20 and 10 rounds. With Paddy, Jerry, Cootes, Andy B and Ian J.

7 rounds of time:

1 min spinning
10 pull-up
10 push up
10 sit up
10 pull up strict

20-16-12-8-6

OHS
Box jumps