Max Thruster: 88#Max

Pullups: 20 with Red Band

WOD:9:5645 Power Snatch, 20 Lb Ball Slams, Single Unders w/ 25 Jumps, knee pushups

105 min

A. Skill: HSW practice for 10 min

B. Skill: MU practice for 25 min

2.Strength
A. Alternate
A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2
1 x 5 @ 79-81% 62.5
1 x 4 @ 81-83% 65
1 x 3 @ 83-85% 67.5
1 x 4 @ AHAFA 67.5
A2. Weighted dip @ AHAFA (increase load from last week), rest 2-3 minutes before A1
1 x 8 no weight
1 x 6 5 kg
1 x 4 5 kg
1 x 6 2.5 kg

B. Deadlift, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 3 minutes between sets
1 x 7 @ 76-78%
1 x 5 @ 80-82%
1 x 3 @ 84-86%
1 x 7 @ AHAFA

135 min

A. BMU practice for 30 min

1.Weightlifting
A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37,5 / 37,5 37,5 40 / - 40 40 / 40 42. 42.5 / 42.5 - -

B. Clean and jerk – (8 – 12) x 1 @ 80-92.5%. Build to a heavy single on clean and jerk for the day, aim for 8 – 12 lifts @ 80-92.5%1RM range (no heavier)
NOT DONE

2.Strength
A. Alternate (1 set of each movement for 5 rounds)
A1. Back squat – 5 x 4 @ 82-85%, rest 90 seconds before A2
A2. Wide grip strict pull up – 5 x 3f / 2f / 1f / f. Rest 2 – 3 minutes before A1.
8 8 8 8 9

B. Alternate
B1. Strict press – 3 x (4-6) @ 82-85% (increase load from last week), rest 1 minute before B2
5*30 6*30 6*30 kg
B2. Reverse back rack lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1
3*12*50 kg

3.Cool down
A. Easy Assault bike

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

subed the row for 200 SDHP 40lbs

5-5-5-5-5 Push Press 3 sets at 65, one set at 70, one set at 75

then some WOD

Overhead Squat working up to 5 at 68#
WoD

Weighted Pull Up:
- BW x 5, 20kg x 3, 40kg x 1, 50kg x 1, 55kg x 1, 40kg x 4, 20kg x 7

Bench Press:
- 40kg x 5, 60kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 80kg x 10

Incline Dumbell Press (Palms in) + Incline Dumbell Butterfly Curl + Barbell Betn Over Row:
- 20kg x 5 (each dumbell) + 10kg x 5 (each dumbell) + 60kg x 7
- 24kg x 6 + 14kg x 7 + 60kg x 8
- 28kg x 6 + 14kg x 7 + 60kg x 9

5x 75%, 3x85%, 1x95%

3*5 @75# back Squats
5*10 @55# front Squat

Back squat
Hip extensions
Back extensions