15 x otm
1 hang + 1 hi-hang squat snatch

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps

80 min massage

400m Run
9 Bar MU
9 Squat cleans (80kg)

400m Run
15 C2B
15 Squat cleans (70kg)

400m Run
21 Pull ups
21 Squat cleans (60kg)

Warm up
500m Run
5-4-3-2-1
Pullups
Push press
Split jump lunges

Mobility
Hip / Shoulder Focus
Burgener Warmup

Strength - Max Effort
Snatch - NMT 3 Attempts

115# / 135# / 145# - New PR

Score = 395#... Power Snatch only... need to work on Squat Snatch.

WOD - Conditioning
10 MIN AMRAP
6 Cleans - (120/90)
12 Pull-ups
24 Double-unders

Pull-ups and DU's are 2 of my weakest traits so I struggled through this but went RX.

2 Rounds +11 Reps

LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

5 rounds :

• 3 Squat Clean & Jerk (80/50)
• 9 Box Jump
• 18 Ketel Bell Swing Russian (24/16)

Bench Press 1RM

PK - Kuntoilua

6*2 взятия в пп + взятие в сед 60%