Pre-WOD: 5X3 Power Snatch

WOD: 10 Minute AMRAP
- 30 Double Under
- 15 Snatch (75/35)

EMOTM for 10 Minutes #85

3 second Front Squat Hold
Then

2 Reps Front Squat

Strength Progression:

Dead Lift: 1x5x225, 1x5x315, 1x5x405, 1x3x455, 1x1x470, 1x6x415

Hang Cleans: 1x8x185, 1x8x185, 1x8x185, 1x6x185, 1x3x205, 1x6x185

Rested 2 to 3 mins between sets.

5-5-3 shoulder press

Perform 2 min. of each exercise for max reps

No rest between each exercise
Score is total reps

sumo deadlift high pull 95#
double unders
wallball 20#
double unders
box jumps 24"
double unders
pushups
double unders
front squats 95#
double unders

I was shooting for 500, so mission accomplished. Yay for me.

Polven päältä Tempaus 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90%)

Te-veto puolesta säärestä (korokkeet) 3@95%, 3@100%, 3@105%

Reverse hyper, kuormaa 3x10

Warm Up:
2x
5 American Kettle Bell Swings (52 LBs)
10 Jumping Squats
Work on a Weakness (I did some pull ups)

Mobility:
Hip Flexor
Pain Ball on your feet
Sit in Squat for a minute

Max Effort:
1 Rep Max: High Back Squat*
255 LBs

MetCon:
15-12-9
Back Squats (185 LBs)
Sumo Dead Lift High Pull (95 LBs)
Russian Kettle Bell Swings (70 LBs)
Floor Wipers

Run 4.9 miles (Merrifield)

3 rounds
Run 400m
21x Kettlebell Swings (53#/36#)
12x Pull-ups

5 laps for total time of 43:29

9th place out of 19 Cat 4 racers