205-225-255(6)

Skill: Push Jerk
Shoulders to Overhead 1 Rep Max

Just worked up to 135, I need to practice form on this more...still dont get into the drop enough

Then:
10 min Cindy
5 Pull-up
10 Push-up
15 Squat

8+18 - I havent done a FULL Cindy in a long time; my legs are sore as all get out from three days heavy squats but im thinking my goal of 20 rounds in 20 mins is definitely doable after this

10min AMRAP
30 Ground to Overhead (35)
30 Ground to Overhead (61)
30 Ground to Overhead (75)
41 reps

Squat Clean 6x2reps - maxed out at 90kg

5min AMRAP ground to overhead (50kg) - 32

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

30 reps at 45#
30 reps at 75#
30 reps at 100#
as many reps as possible at 120#

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

Intervals for Watts
Targeted 200+ each interval (1:40 work/20 sec rest) for 5 rounds

Results (average Watts):
1) 302 spm = 32
2) 262 spm = 29
3) 274 spm = 30
4) 274 spm = 30
5) 312 spm = 25

Total avg=284 watts

This felt very much like a 10 min amrap. Horrible...

Love a Monday morning workout
Warm up
400m
2x lengths of floor Samson Lunge
2x lenghts of floor Inchworm

a. 3 x 5 Front Squat
65kg - 70kg - 75kg

b. 800m
21 x Clean & Jerk @ 40kg
800m

c. 50 x leg raises
I don't leave sweat angels, I leave puddles.

Snatch 30 x 35kg
30 x 61kg

I got through the first 30 pretty much trouble free.
But going from 35kg to 61kg is too big of a jump for me.
I need to strenghten my snatch.