95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar

Pre WOD:

Work up to a heavy snatch/ overhead squat :
Focused on overhead squat and went up to 105lbs. Big improvement for me on overhead squat

WOD:
21-15-9
HSPUs
Ring dips
Push ups

This workout was very hard. My arms were shot.

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups

4x

800m run
25 Burpees
15 Squat Jumps

Amrap 60min
Row 5min
Handstand against wall. Shoulder touch 30
Ski 5min
Walkin lunges 25m with kb
Assault 5min
Ring row 15-20

välipäivä, kahvia ja pullaa

(niko sinervä äänellä) (vai oliko se Janus Hanski?)

AHAP (As Heavy As Possible)
Hang Cleans
3-3-3-3-3-3 ---> 45kg

AMRAP 15′
2 HCleans
4 Push presses
8 SDHP
12 Front Squats

Result: 4 rounds,
4 Push presses
3 SDHP @ 30kg

5 rounds:
12 deadlifts @ 50 kg
4 ropeclimbs

Pre-WOD:
Work up to a heavy 3 rep max Back Squat

WOD :
8 rounds Tabata Wall Ball Shots (20/14#): Record minimum round of reps
-10 second rest-
For Time: "Annie"
50-40-30-20-10
-II Unders
-Sit Ups

8.3 k run with a light pack