1 round of:
100 Double-Unders
50 Air Squats
25 Push Press
Then, 2 rounds of:
60 Double-Unders
30 Air Squats
15 Push Press
Then, 3 rounds of:
40 Double-Unders
20 Air Squats
10 Push Press

20 min Every minute on the minute:
odd: 3 Bar muscle up
even: 7 Burpees

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post time to comments.

15-12-9

*tireflip
*atlas stone over the shoulder

Aamu: 45 min
WU for 10 min
1.Weightlifting
Clean & jerk warm up
A. High hang clean – 15 x 2 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 45 47.5 47.5 50
52.5 52.5 55 55 57.5
57.5 60 60 62.5 x 62.5 x

Ilta: 135 min
WU for 15 min
Skill: BMU practice for 30 min
Progressions

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 87.5 – 97.5%1RM range
25 30 35 40 45 47.5 50 52.5 55 x x

2.Strength
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 70-75%
1 x 6 @ 75-80%
1 x 4 @ 80-85%
1 x 8 @ heavier than first set of 8
A2. Behind the neck strict press – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A3
15 17.5 20 20
A3. Barbell bent over row – 4 x 10 @ AHAFA (add load each set), rest 2 – 3 minutes before A1
40 42.5 42.5 42.5

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

10 thruster 40 kg
15 abmat
20 kbs 32 kg
30 du
20 kbs 32 kg
15 abmat
10 thruster 40 kg

10’ AMRAP

10 Box Jumps
10 Pull Ups
10 Up & Down

32 box jumps
400m run
32 ring dips
400m
32 tire flips
400m
32 v-ups
400m

1 Mile Run
36 Deadlift 65#
36 Hang Power Clean 65#
36 Push Press 65#
36 Front Squat 65#
36 Burpee
36 Box Jump 20"
36 Knees to Elbows
36 Double Unders

Holy front squat/burpee hell..... the rest was okay. Tough workout!!!
Happy Birthday Coach Amelia! :)

With the dogs