Power clean + Jerk 5x1+1

A: 12min emom
Snatch x3 @ light weight
(fokus på fart och att sätta sig fullt)
B: Dead Lift 5rm @RPE 7 + 2x5@ 90%
C: Superset x3
C1: Front squat x5
C2: WPU x5-8
D: Superset x3
D1: Standing filly press into filly carry x6-8+30m/arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

AMRAP 12
15 CAL ROW
12 DB SNATCH
9 BENCH PRESS

Bench press 5x3

130 min

1.JG scaled 4.6.2018
A. 3 sets:
- 1 round of gymnastic swimming
- 30 s. banded lat strech
- 15 crab extension 180"

C. 2 sets:
- 10 GHD sit ups + 15 sec hold at horizontal on last rep
- 10 HGD hip ext. 15 sec hold at horizontal on last rep - 5 kg 5 kg

2.Own skill
A. HSW practice for 20 min

B. BMU practice for 20 min
- 5 x 2 = 10 reps

3.Weightlifting
A. 1 Squat clean + 3 Split jerk
Go every 90 sec. for 12 sets

4.CF JKL wod 4.6.2018
A. FT:
50 pull up > changed to 40 kipping HSPU
50 back rack lunges @ 30 kg
50 push up
50 back rack lunges @ 30 kg
Time: 16.43

1RM Jerk (first time working up to 1RM could have done more but pulled back to work on form/ran out of time)
185#

21-15-9
Ring Dip/Push-up
Box Jump (24+2 Plates/24)
Lunge (45/25)

09:28 RX

21-15-9
Thrusters
Pull-ups

Only 3.5 hours of sleep last night...first set of thrusters unbroken...second set sucked...3 sets of 5.....6 & 3 on last set. Should have done much better on first round of pull-ups also. Last Fran time was 13:13. Goal for the next Fran is sub 6:00.

Bench Press
5x8@75-7580%

Btw sets 7-10 Strict TTB. Rest as needed

21-18-15-12-9 Reps
115 lbs-snatch
20lb wb shot

Need to work on technique.

1 round
100x Burpees
On your way to 100 reps you mush perform 10x double under every minute on the minute