21 - 15- 9

Squat Clean (135#)
Ring Dips

3 rounds, 3 minutes each, 3 minutes rest between rounds:
During each round, do AMRAP of:
1 power clean (135# M, 75# W)
3 push press
5 pull ups
7 air squats

Rd 1 - 4 + 1 press
Rd 2 - 4 + 1 clean
Rd 3 - 3 + 1 clean

Very pleased to do this one rx'd.

yläkropan voimaa osa 2

For time:
20,18,16,14,12,10,8,6,4,2 of each of the following;
Pull Ups, KB Swings, Burpees. For example 20 pull ups, 20 KB Swings and 20 Burpees, then move on to the next number

5/5/5/5/5 of hang snatches

Clean / Hang Clean complex
Work up to 1rm Clean + Hang Clean
15 minutes

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90% – based on 1rm Front Squat, rest 90 sec.

For Time:
300 DUs
21 Thrusters (40kg)
21 Pull Ups
200 DUs
15 Thrusters
15 Pull ups
100 DUs
9 Thrusters
9 Pull Ups
300 DUs

3 rounds, 3 minutes each, 3 minutes rest between rounds:
During each round, do AMRAP of:
1 power clean (135# M, 75# W)
3 push press
5 pull ups
7 air squats

Felt ambitious this morning and started out Rx'd...after the first round of the first round (confusing, I know), I had to go back to 65#. The pull ups were really what killed me though. New goal - to not let pull ups kick my butt anymore!!

Rd 1 - 3 + push press
Rd 2 - 3 + 2 pull ups
Rd 3 - 3

More deficit than last week, rest 45 sec.

Set 1 och 2 är superset osv.