B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

Metcon: “Cindy on the Run”

 25 min AMRAP

 5 Pull Ups

 10 Push Ups

 15 Air Squats

 200m Run

 

Score: Rounds + Reps

15 min AMRAP

15 SDHP
15 Push up
15 Wall ball

5 sit-ups
2 pistols each side
5 V-ups

Pre-WOD:
8 rounds: 3 Strict Press, 2 Strict Press, 1 Push Jerk
45, 50, 55, 60, 65, 70, 70, 70.
Failed on strict presses at #70 second and third time around. Shoulder said no.

5RFT:
-5 HSPU (Box Pike)
-7 T2B (GHD)
-9 Box Jump (30/24") (20", stepups)

Thoracic Flow video + Squat Flow video

Floor+above knee+hips/pockets, about 50% of snatch max.

Takakyykky nousu max

wall balls-21
High Pulls-15
Box jumps-9
400m run
3x
14:48

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.