Hang squat snatch 3-3-3-3-3-3-3 reps

10550 m c2 bike
10550 m ski
10550 m row
10550 m assault bike

Hr limit 150/min

conditioning

1 Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side - 20 total)
11 Wallballs (30/20#)

A. 20 times each side – Plank Slides
20 Reverse V-ups
10 GHD sit ups
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 20 each side Russian Twist
20 leg lifts
10 Ring row uots
Repeat 3 times

D. Cardio session 40 min

Warm up

100 Singles
Attempts at DU,s for 5 min

WOD

2x
Run 400m
25 HRPU
8 Clean and Jerk 95#

The WOD called for 3 rounds but the knee was tweaking out mid round 2... After talking with a buddy I think it relates to running incorrectly with minamist shoes.

Ohs
3 sets
10 8 6

25M Shuttle Run
25 Box Jumps
25M Shuttle Run
25 Pull-ups
25M Shuttle Run
25 Sit-ups
25M Shuttle Run
25 Air Squats

10 HSPU

21-15-9
Wall Ball
Ring Push Ups

30 Second L-sit

OTM7
- Clean
- Hang clean polven päältä
- Split jerk

135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions
BMU 13 x 1 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Clean + power clean – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 52.5 55 / 55 57.5 57.5
60 60 62.5 / 62.5 62.5 x 62.5

B. Snatch – not done

2.Strength

A. Rotate through
A1. Back squat, rest 1-2 minutes before A2
1 x 8 @ 70-75%
1 x 6 @ 75-80%
1 x 4 @ 80-85%
1 x 8 @ heavier than first set of 8
A2. Behind the next strict press – 4 x 10 @ AHAFA (add load each set), rest 1 minute before A3
15 17.5 20 20
A3. Barbell bent over row – 4 x 10 @ AHAFA (add load each set), rest 2 – 3 minutes before A1
40 42.5 45 45

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140