50 High Kettlebell Swings, 50 Double Unders (150 skips) - 5 RFT

5 rounds of 5 squat snatch

1X 20 Back Squat +5% from last week

Helen
3RFT
400m run
21 KB swings (53/35#)
12 pull-ups

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%

120 min

Skill: BMU practice for 25 min
11 BMU
Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy triple (3) for the day, in a 20-minute window
40 45 47.5 47.5
B. Snatch – PRO drill
(For 8 minutes, 1 snatch @ 60%1RM, go every 20s, if you miss, you must rest 40 s before you can go again.). Your goal is to get to as close to 24 total reps as possible within the time limit.
Result: 20 total reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 6+ reps @ 75-80%, rest 1 minute before A2.
Last set 10 reps
A2. Legless rope climb – 1 to 3 reps, rest 2 minutes before A1.
1, 3/4, 3/4 LL rope climb, only 3 sets

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

AMRAP in 10 min. of:
20 wall balls @ 14#
10 pull-ups (kipping)
2 walking lunge (50 ft)
20 burpees
11 kettlebell swings @ 35#

2 full rounds

5x75%, 3x85%, 1x95%

Morning: 90 min

1.Skill
A. TTP handstand walk follow along session

2.Weightlifting
A. Split jerk – build to a heavy triple (3) for the day, in a 20-minute window > technical lifts, light weight

Evening: 90 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions

2.Aerobic work
A. Easy AB for 30 min
162 cal, 132/143

First, 5min AMRAP of:
* 9 S2OH (60/40kg)
* 12 T2B
Then, 2min AMRAP of:
* MU/pull-up

21-15-9 rep rounds for time of:
squat clean & jerk @ 65#
pull-ups (kipping)