21-15-9

Snatch #135
Pull-ups

Laredo - 25 something
6 RFT of
24 air squats
24 pushups
24 lunges
400m run

1 hour later. . .

13.4 - 70

3x8 bench press 225#

4 RFT of:
400m run
10 pull-up
20 push up

12:36

5 sumo deadlift highpulls 65 lbs (35 lb bar)
5 pullups
15 DU (60 jumpropes)

20 min AMRAP

Bench press 5-5-3-3-1-1 --> 60-70-80-90-100-110kg (fallo)

OLY WORK:
@ Snatch Balances @ 70%
EMOM X6MINS

METCON
800 Meter run
MAX Overhead Squats (115/75)
Score over head squats completed

6 min AMRAP

3 Rounds for time of: 15 Deadlifts 205/315# 20 Box Jumps 20-21"/24-25"

295# - close to my old 1 rep max (315#)

Overhead Squats (OHS)

3 Reps EMOM

5 min @ %55 #105
5 min @ %65 #115
5 min @ %75 (4 at #125, 1 at #135)

1RM #165 (almost had #175 too!)

Class is at 4:30 Monday:

Skill:
Snatch
Warm up to 85% of max then

EMOM X 10
1 full snatch @ 85% (70.5 lbs.)

Conditioning:
For time.

50 Double unders (uhhh, attempted them for just over a minute)

-then(no rest)-

4 rounds:
4 thrusters (135/95) did 1 round at 95, 1 at 85 and 2 at 75 unbroken.

8 box jumps (30/24) 20"
12 pull ups

-then(no rest) -
50 Double unders ....ran out of time. Couldn't do one anyway.