15 min AMRAP:
- 9 deadlift (135#)
- 12 push up (hand release)
- 15 box jump (20")

6 rds / 9 DL / 12 Pushup

Skill: Squat snatch - focusing on set up and first pull , progressing to whole movement.

Wod: 10 min Emom
4 snatch Mins 1-3
2 snatch Mins 4-6
1 snatch Mins 7-10

Wod Aims: Must he squat snatch, aim to build weight as reps decrease and finish as heavy as possible.

Warm up:
Bench Press 5 rep with Bar

WOD:
Bench Press 5x5 at 95lb
Push Press 5x3 at 80lb

Cool Down:
Half GHD Sit-UP Back Straight On Way Down 10x3

• Marian pitämä kehonhuoltotunti, kyllä tuntui pakaroissa ja lonkankoukistajissa!
• Lisäksi omaa rullailua ja venyttelyä 1h
• 100 vatsalihasta

12-1, burpees, HRPU, pull ups, deadlifts (70/50Kg), ring dips, kettlebell swings (16/12kg). 32:28. Brutal but cracking session with Mrs Nev 42:59.

2X
500m Row
10X Snatch @ 65 LBS
10 Russian Twists

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Busted my Murph cherry today. Felt like I was doing squats forever. Got 'em done first since pull ups and push ups are my strength. Pretty exhausting.

3 Rounds For Time:

10 Ground to overhead (Clean & Jerk or Snatch) #135(#53)

Shuttle Run 5M, 10M, 20M, 25M, 50M(row 250 meters)

Open Gym 1:30

3 Rounds for time

-400m run
-21 KB Swings (53/35)
-12 Pull Up's