120 min
WU for 15 min

1.Weightlifting - Jyrkin ohjaus
A. Snatch high pull + muscle snatch + power snatch + snatch with no feet movement + snatch
15 15 20 22,5 25 27,5 30
B. SHP + PS + SWNFM + S
32,5 35 37,5 40
C. SHP + SWNFM + S
42,5
D. SWNFM + S
45
E. Snatch
47,5 50 52,5 54,5 PR! :)

2.Strength
[Clean] + [walk + front squat] x 6
45 55 60 65

3.Cool down
5 min assault bike

Snatch 3 RM

21-15-9

GHD Situps / TTB

500 m row

3 Rounds
5 Power Snatch
5 Overhead Squats
5 Good Mornings

3x3 Power Snatch (50%)
3x3 Power Snatch (60%)
x1 Power Snatch (70%)
x1 Power Snatch (80%)
x1 Power Snatch (90%)
x1 Power Snatch (Max Effort)

3 Rounds 800 m Sprints

3 rounds of:
-10 overhead lunges 40# DB
-12 bicep curls each arm 25# DB
-12 leg lifts
-10 tricep dips
-5 pull ups
-30 sit ups

Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps (Scaled this to regular dips)
Run 800 meters
WOD Time: 24:13 Brutal, don't know how I'll swing the bat tomorrow.

Buy In: 20 minute cybex 1000m row Damper 120 : Time 3:57.4
Cash Out: 5 Rounds of Couplet 5 GHD Situp 5 Back Extensions.

Deadlift- 2 reps on the minute for 8 minutes @ 65% of 1rm = 160lbs

Then,

For time;

8 Power Cleans @ 70% BW MOD 75

12 Barbell push ups MOD knees

6 rounds

Time: 8:53

WOD:
4 rounds for time of:

10 Bar-facing Burpees
25 Situps

Rest for 3 minutes, the :

30 Squat Clean Thrusters (115#)

75 min
A. 45 min aerobic work
45 min walking
B. Shoulder recovery flow, 30 min

5 rounds for time
20 wall ball
20 DU
20 pushups

Chest was dead from ring dips earlier in the week and that day

Finished in 13:54