skill: squat snatch
strength: power snatch 3-3-3 @ 25kg

8min AMRAP
10 ring pushup
8kb racked squat (12kg in each hand)
=4 + 10

then
35 kb thruster
20 @ 12kg in each hand + 15 @ 8kg in each hand

then
3min hollow rock skill

Deadlift 5-5-3-3-1-1 165x5, 165 x5, 180x3, 180x3, 215x1, 215x1

Then 12 min AMRAP

10 Hang cleans 95/65

10 Toes 2 Bar MOD

200m run

Didn't try for 1 RM.

Result: 3 + 2/3 + 100M run (SO close to 4 rounds!)

30 - Deadlifts @185lbs
30 - Hang Power Cleans @185lbs
30 - Pushups Parallettes
30 - Push Jerk @185lbs
30 - GHD Situps

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

20 sec. work, 10 sec. rest x 8 rounds
Pull-ups, push-ups, sit-ups, squats

Record lowest reps for each

8,8,9,18= 43

200 for time- ?
400 for time- 1:14
800 for time- 2:47

Then Sprint 50m on the minute doing kettle bell swings at each end till 150 swings reached.
8:47
1 pood

It was fun! Try Amelia's class everyone :)

For time:

100 SDHP @ 25kg (RX=30)
then 4 rounds
300 single skips (RX=100 DU)
10 elastic assisted ring dip (RX= 10 un assisted ring dips)

= 24:08

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

1-2-3-4-5-6-7-8-9-10 Clean and Jerk @ 155lbs

Between Rounds do one round of Sit-up Cindy:

5 Pull-ups
10 Weighted Situps @ 45lbs
15 Body Weight Squats

3 rounds for time
Run 400m
21kb swing @ 24kg RX
12 Chinups