2x10

complete

Stregth:
EMOTM 5
3 SNATCH 70% (40 KG)
EMOTM 5
2 Snatch 80% (50kg)
WOD
3 Rounds 4min on 2 min off
500m row
10 snatch 50kg (hice con 40kg)
15 ttb
max wall ball
Hice 4-0-0 (lanzamientos de balon)

Do the full Burgener warm-up

Workout
Complete 5 rounds of the following as fast as you can:
1. Dead lift 12 Reps with 40 Kgs / 90 lbs
2. Power clean 9 Reps with 40 Kgs / 90 lbs
3. Over Head Squats 6 Reps with 40 Kgs / 90 lbs

Metcon:

1 Rnd: 15 Burpee Box Over (50lb DBs, 20" Box), 15 DLs (315lbs), 15 Front Squats (185lbs), 30 Ring Dips, 30 Pullups

Time - 16:58

21-15-9 Reps of

400 meter run
185 lb Dead Lift

Work to Heavy DL - 365

6x2 @ 85% of "Heavy DL" - 315

Then - 5x15 Bench

This fell apart, but was still good work

1 set at 185
2nd set split as 12/3
3rd set at 175 split as 10/5
3x10 @ 155

50 Pushups - done as 5x10
Stretch/foam roll

Pre-WOD:
- Work up to a heavy snatch - 98# New PR

WOD - 10min AMRAP:
- Power Snatch to 73#
- 15 DUs

Post WOD:
- Parallette "Fun"

3x10 Shoulder Dislocate

2x (30s work/30s "rest" in OH position) - push press(strict press)

Three sets @ 2x15# DB

Then:
3x10 Front Raise @ 2x25# DB
3x10 Lateral Raise @ 2x25# DB
3x10 Reverse Fly @ 2x20# DB

Then:
3x10 Strict Bent Row @ 95#

Then:

50 Pull-Up (strict as possible)

100 Pullups
100 PushUps
100 Situps
100 Squats

7' AMRAP
32-25-15
KBS & Goblet Squats
Complete rep scheme & do KBS for score = 0
3' rest
7' AMRAP
21-15-9
Row calories & Burpees
Complete rep scheme & do Burpees for score = 0
3' rest
AMRAP Pull Ups = 18