Mostly jogging slowly...some walking

Hasfit 8 min lower ab workout

Mobility work & font squat work
Front squat 1 rep max 270#

Helen
3x
400m run
21 kbs 53#
12 pull-ups

Mobility
Psoas Release- 2x2min e/s

Met-Con
7 Clean & Jerks (135/95) @ 60
30 Double Unders - Singles x 3
-5 RFT-

Oly

High hang snatch 3 RM @ 55

Snatch balance 5x3 @ 55

Baseline Workout Benchmark:
- 500M Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (5# band)

Post WOD:
- 1RM Strict Press (75#)

PreWod:

-1 RM Max Snatch (85#)

WOD:
-1 RM Max Dead Lift (205#) PR!
followed by a max set of Hand Stand Push Ups (25# dumbells)

CALENTAMIENTO
SKILLS: Snatch (15')
WOD:
5' de:
10 Burpees
5 HSPU
15 Double Unders

REST 5'

1 serie de:
40 Wall Ball
40 V-Up
40 KTB Swing
40 Push Up
1200m Row

Strength: Hang Cleans 135x5, 155x5, 165x5, 175x4

WOD: 6 Rounds for Time
10 Power Cleans
10 DUs

Strength: Bench Press 155x5, 175x5, 185x5, 205x3

WOD: 8 Min AMRAP
Follow Rep scheme for each round:
3, 6, 9, 12, etc

Thrusters #95
Pull Ups