1. 5min, 5 reps/min on 60% of 1RM Power Snatch
2. 5min, 5 reps/min on 70% of 1RM Power Snatch
3. 5min, 5 reps/min on 80% of 1RM Power Snatch

total of 75 reps in 15 minutes

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 10 burpees over the erg
Result: 5 rounds + 1 cal row

172/190

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

4 min amrap
5 x hspu
5 x goblet sqts kb
10 x kb swing
rest 2 mins
4 min amrap
10 x lunges kb's
20 x du's
5 x goblet sqts kb
rest 2 mins
4 min amrap
5 x burpees
5 x pull ups
5 x t2b

15 bar MUs for time

OLY Lifts -- Snatch Pull/Snatch

Snatch Pull @ 120% of 1RM(120) -- 5x145/ 5x145/ 5x145/ 5x145/ 5x145
Snatch @ 85% of 1RM(120) -- 5x105/ 5x105/ 5x105/ 5x105/ 5x105

MetCon --

5 Rds with 90 seconds rest between rounds -- times (49 sec/ 42 sec/ 42 sec/ 45 sec/ 48 sec)
3 Power Cleans (135)
6 Burpees
9 Pull ups

4 rope climbs for time

120 min

1.Jonin HSPU-ohjelma, week 10 #1
A. 3 x 50-60 % of max reps strict HSPU 1 abmat, 2 min rest between sets
3 3 1 reps

2.Skill
A. Ring muscle up practice for 45 min
Progressions
6 muscle ups

3.SPP (Conditioning)
A. 3 Rounds, each for time
10 Parallette handstand push up (deficit of choice) > no deficit
20 Over the box jump, 24/20″ > over the box step up
4 Rope climbs
60 Double unders > 20 cal AB
8 (squat) clean @ 85/60kg (185/135lbs) > 35 kg

Rest 1:1 (work:rest) between rounds
Results: 6.22, 6.15, 6.06

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

heavy but fast, rest 60 sec.

Notes: Complete both Cleans, then one Split Jerk after the 2nd Clean.

Max MU in 80sec

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time
15 Squat cleans (Rx 95/65)
15 Pull Ups

Did 45# for the metcon...I'm hurting from yesterday so I didn't want to over do it. Judging from my crappy time (12:03) it's probably a good thing. Did jumping pull ups instead of regular.

Strength - made it up to 55# but only got that twice and had to use the legs on the 3rd rep. Shoulder press = frustration.