Skill
Snatch - 50kg
C&J - 50kg
Half - Tabata Hollow Rocks
5 minutes of HS walk practice
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)

Strength
5x1 Deadlifts
(120kg - 130kg - 140kg - 150kg - 160kg fail)

Thrusters pullups 7min AMRAP
3 thrusters
3 pullups
6 thru
6 pullups
9 thru
9 pullups
...
...
7mins AMRAP

Worked on OHS

2x5 95
2x5 115
3x7 135

Worked on Double Unders

5x20

2 erää pyörimistä. Kättä testaillen.

For time:

25 Back Extensions
20 Push press, 95 pound
20 Hang power clean, 95 pound
30 Sit-ups
30 Kettlebell swings, 45 pound
20 Bar dips
20 Pull-ups (48 pound assist)
50 Walking lunge steps

Four rounds for time of:

Run 400 meters
24 pound Overhead squat, 15 reps

Back Squat
135 x 10
185 x 10
205 x 7
215 x 5

Bench Press
135 x 10
185 x 5
195 x 3
205 x 3

3 Rounds

800m run
10 Burpees
20 Hollow rocks
30 Slamballs 30/20
40 Mountain climbers(Ea. step = 1 rep)
50 Air squats

Really wanted to try and get under 30 min, but totally crapped out on the last run.

1 mile

5 RFT

• 3 Squat cleans 80kg
• 5 Ring muscle-ups