smolov week 4 day 2
5 @40-60kg
3 @80-90kg
7x5 @95kg

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

2 Rounds For 5 minutes; every minute on the minute:
(2 minute break between rounds)

3 Power Cleans
15 Air Squats

First round weight - 185 lbs
Second round weight - 205 lbs

5/5 - 1st Round
5/5 - 2nd Round

Five Rounds/Max reps:

Bench Press (Rx body weight)
Pull ups

I did:
12/6; 10/8; 10/10; 10/14; 8/10

Pre-WOD: 3 x 8 Back Squats

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups
9 Kettle Bell Swings (Rx 53 lbs.)

For Time:

800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards

WOD:
For Time:

75 Hang Power Snatches (Rx 75/45)
- Do 3 burpees whenever you put the bar on the ground

Post WOD:
AMRAP in 2 minutes each
Shoot throughs
Sit Ups
Ring Rows

5 Rounds/Max reps:

Bench Press (185 lbs)
Alternated Pull Ups / Ring Rows

For bench I did 21, 14, 12, 11, 10. I mixed up the pull-ups as my shoulder is still a little jacked.

20 min AMRAP of:
5 Chest to bars
ME Handstand push-ups
300m row
Score is the total amount of HSPUs

taistelua rennosti kakkosia ja rennosti vitosia. pari kovaa vitosta.