1 rep max

WL technique: snatch for 15 min

OTM for 10 min:
3 x C&J 60kg

Tabata
Knees to Elbow
Box Jumps 20"
Situps
Squats
Complete 8 Rounds of each exercise 20 seconds of work: 10 seconds of rest
32 Rounds total

16, 16, 15, 12, 10, 10, 07, 07
10, 10, 10, 10, 09, 09, 08, 08
10, 09, 09, 09, 09, 09, 09, 09
16, 16, 14, 12, 12, 12, 12, 12

Otsikon mukaan

Deadlift @ 315#, adding 20# per set.
5,4,3,2,1

Sprint Intervals:

30m block starts practice - 3 reps full speed

60m repeats - flying - 6x60m - all between 7.2 and 7.7

Front Squat
Work up to 85%. Since I have no idea what my PR for front squat is, I stopped at 225#

5 sets of:
2 front squat, 4 back squat w/ 225#

Deadlift
12x2 @ 65% 315#

1) 10x1 OHS On 2 mins
95-105-110-110-115
125(f)-125-115-115-115

2) 4x400m Run on 2min Rest
144-134-134-130

3) EMOTM 6 (Supposed to be 20 but pullups failed at 6)
Even: 5 Weighted Pullups (40#)
Odd: 10 GHD Situps (Just below parallel)

4X8 Back Squats (3 min rest between sets)

4 Rounds for time of:

12 Back Squats #185/#123 (from ground)
20 Burpees