OHS 3-3-3-3-3

95
115
135
155 PR
165 PR!

OHS 3-3-3-3-3

skoro skoro som mal aj 90 kg

Row 20 x 1 min on /1 min off

5 pull-ups
5 split jumps
5 KTE
5 split lunge
1 minute ring plank
8 rounds

Farmer Carry 24kg each arm
10 Bosu Piston Press 40# each arm
4 rounds

Power Clean 5x2 (used 65lbs)
Oly Option Squat Clean
Teams of 2 complete
100 Cleans 95/65 (used 65 lbs)
100 T2B
100 Wallball (used 10lbs)
100 Swings 70/53

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep)

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

10 min AMRAP:
10 OH Squats (95/65)
15 HR Push ups
20 wall ball (20/14)

-then-
Rest 1 minute
1 minute max effort double unders

Pre-WOD
Work Up to a heavy set of 3 O/H Squats
55,75,95,125,130

WOD
10min AMRAP
3 Muscle Ups (3 Pull Ups/3 Ring Dips)- Bar Muscle Ups
6 O/H Squats (125/85#)- 95
9 Box Jumps

Power Clean 5x2 (used 65lbs)
Oly Option Squat Clean
Teams of 2 complete
100 Cleans 95/65 (used 65 lbs)
100 T2B
100 Wallball (used 10lbs) used 14lb
100 Swings 70/53

Backsquat @ 80% 1RM

4-4-4-4

rest 2 mins between sets

rest 5 min

3 rounds for time

12 chest to bar pullups

12 boxjump

200M Run