Weightlifting
Power Snatch (40kgx3, 50kgx3, 55kgx3)
1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
3x5 Single-Leg Hip Thrusts
3x5 Eccentric GHRs
2 minute Abs

For time
50kg/35kg
10 thrusters
20 snatches
30 shoulders to overhead
40 cleans
50 deadlifts

A. EMOM 10 minutes
even 3 hspu
odd 4 strict pull-ups
-hspu were difficult. about 1/2 strict, the rest kip
-pull-ups easy, but felt good.

B. BTK push-press. 10-10-8-8-6-6
-95x10,115x10,135x8,145x8,155x6, 165x6
-perfect weights. difficult but doable.
-need more of this.

C. Row 3k for time
-10:40.2
-legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

D. 3x10 ring row. rest 2 minutes.
-done. felt good. going forward, keep hand externally rotated throughout

10 minutes of Turkish get-ups. Alternate arms each attempt..

then

“Groundhog”

14 min AMRAP
1 burpee, 1 pull-up, 1 T2B
2 burpees, 2 pull-ups, 2 T2B
3 burpees, 3 pull-ups, 3 T2B, etc…..

I did 8 rounds plus 9 burpee, 9 pull up, and 5 T2 B

6x2 Squat snatch from the blocks
below the knee

Row for 30 minutes

20 min AMRAP
5 pull-up
10 push-up
15 air squat

Amrap 30 in team da 2
50 burpees
50 double dumbell deadlift
50 lateral burpees
50 dumbell clean and jerk 22.5kg
50 burpees box jump 60cm
50 dumbell hang snatch
50 devil press
Max effort double dumbell thrusters

In 15min find 3RM Power Snatch
rest 5min
in 15min find 3RM Hang Power Clean + Jerk

2 rounds for time:
20 Burpee Pull-Up + 20 GHD Sit-Up