1 RM Thruster, 65#

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65, actual 45#

7 rounds + 7 thrusters

With helpful coaching from Coach C, I achieved my best squatting form to date! (No an easy activity for someone with very tight hamstrings!)

1000 m row
50 thrusters at 35#
30 pull ups

1RM Snatch

50Kg a few reps

Front Squat
3-3-3-3

OH Squat
3-3-3-3

FS:275
OH: 195

Hip Snatch 1 RM

1 RM Back Squat 1 RM

Five Rounds/Max reps:

Bench Press (Rx body weight + 10lbs)
Weighted Pull ups (20lbs)

I did:
6/5; 7/6; 5/5; 7/5; 5/4

1 RM Thruster (90lbs)

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 65lbs

Finished w/ 7 rounds plus 1 thruster

3 Rounds

50 walking lunges 45/25
40 pull-ups
30 SDHP 75/65

Time limit 30 minutes

8 Rounds of 20sec work / 10sec rest of each:
1. Wall Ball
2. Push Ups
3. Sit Ups
4. Squats
No Rest between Intervals

After Party: 1000m Row (4:05)