SNATCH - Heavy

60 Kg x 2
65 kg x 2
70 kg x 2
75 kg x 2
80 kg x 1

For Time:

1000m row
50 Thrusters, 45lb
30 Pullups

A. BS - build to 92% - then 3x1 at 92%; rest 2 min
B. 5 sets - Jerk dip squat x 2 + pause jerk x 1; rest 2 min
C. 6' EMOM - 4 HSPU
+
"Jackie"

A. 345
B. 225
C. Completed
+ 6:03

5 kierrosta laatua

3 tempo HSPU
7 deficit tempopushups on parallets
30 sec weighted hollow hold

5 rounds for time of:

5 push-ups
10 sit-ups
15 squats
12 deadlift, 115 pounds
9 hang power cleans, 115 pounds
6 push jerk, 115 pounds

extra work: 5 minute AMRAP
225 pound deadlift ladder 1, 2, 3, 4, 5, etc.
sit-ups 5, 10, 15, 20, etc.

4 rounds, 5 deadlifts, 10 sit-ups

4' Clean & Jerk @ 115 - 27

4' Row for calories - 60

4' Double Unders - 168

10 minutes of EMOM 5 Box Squats using 185 lbs
Good form overall.

After this WOD I went upstairs to do a quick MetCon of: (7:20)
3 rounds of:
30 GHD Situps
30 Back Extensions

Quick stretch downstairs for about 8 minutes and then home.

18min EMOM
2 Rope Climbs
30 Double Unders
250m Row

150 wall balls 20# ball to 10' target for time:

9:13

4 rounds of:
1/2 mile
2 minute rest

on the treadmill at 8.6, 8.8, 9.0, 9.2 mph