Strength
Power Snatch
5/5/3/3/3
65/95/135/185 (failed on 3rd rep)/165,175

WOD
Part A: Broken Randy
5 Rounds of 15 Power Snatch 75#
1 Min rest between rounds
Time: 9:03
First two rounds unbroken. Shoulders and traps were on fire especially in 3-5 rounds!!

Työntö
3 x 2+2
Korotus
2 x 2+1
Korotus
2 x 1+1

Grace
30 Clean & Jerk #135

10 Deadlift 110/80kg
20 Push-up
30 Sit-up
40 Ring row
50 DU
40 Walking lunge
30 T2B
20 Tuck jump
10 Deadlift 110/80kg

Three rounds of;
One power clean + six push jerk
Do not let go of the bar in between rounds

A) Deadlift
2-2-2-2-2-2-2-2 (205, 255, 275, 295, 315, 325, 335, 355)
Rest exactly 60 seconds between rounds

Rest 3 minutes

B) Front Squat
2-2-2-2-2-2-2-2 (135 x 2, 155 x2, 175 x3, 205)
Rest exactly 60 seconds between rounds.

C) 100 Situps NFT (choice…e.g, KTE, T2B, GHD, AB Rollouts, AB Mat. etc.)
40 situps, 40 KTE, 20 GHD

Shoulder Press 1 RM

5x3 Bear Complex (65#)

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18")

Is Cee-Lo Green a midget? Just wondering...

“CHIEF”

5 Rounds of 3 min AMRAP’s

3 Power Clean 135/95

6 Push-up

9 Squats

1 min Rest between Rounds

26+1pc

EMOM9
4 Pistol Squats w/ KB
8kg-12kg-16kg-20kg-24kg-28kg-24kg-20kg-16kg