Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

30
20
10

Russian Swings (44)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

3 RM Power Snatch @ 95#

WOD
AMRAP in 10 min

30 DU Moded to low box jumps 15 due to pronation injury
15 Power Snatch @ 55lbs RX :)

4+12 box jumps

Warm Up

Run 200
*10 Thrusters at 45lbs
Run 200
*10 Thrusters at 65lbs
Run 200
*10 Thrusters at 95lbs

A. Pistol Volume - Add weight every round ( Finished with a POOD)
B. 4 Rounds
•440m Run
•5 SQ Cleans 185lbs
•5 Muscle Ups + Dips

25 Minute cut off

• Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

Warm up:
3 sets of 10 dumbbell ground to over head. 35# - 40# - 45#
3 minutes jump rope - single skips, high knees combo...

Metabolic:
3 Rounds for time:

400 meter sprint
50 double unders
800 meter run
15 burpees
1 minute rest

AMRAP 20 Mins

6 Thrusters @60/40
12 Ring Push Up
50 Double Unders

5 Rounds +6 +12

Warm up

3x
8 KB Swing 35lb
8 Goblet Squat 35lb
8 Push-ups

Wall Squats 20sec on 20sec off.

Shoulder Stretching

Strength Work

Push Press 5-4-3-2-1 (last rep is actually an AMRAP with about 95% of max
65-65-85-85-105x6

WOD - Fran

21-15-9 Thrusters / Pull-ups

Round 2 of Fran and what a great experience... old time with 65# was 11:17

Today I went unbroken on all thrusters and only a Green Band for the first 21 pull-ups... added blue for last 2 sets.

Time 8:19... Improved by almost 3 minutes!!!!!!! Going RX next time for sure!! I think I could have nailed Rx but coach wanted even comparison for the challenge.

Bench Press + Barbell Row:
- 9 x 40kg + 10 x 60kg
- 9 x 50kg + 10 x 60kg
- 9 x 60kg + 10 x 60kg
- 9 x 70kg + 10 x 60kg
- 9 x 80kg + 10 x 60kg
- 9 x 90kg + 10 x 60kg
- 4 x 100kg + 10 x 60kg
- 2 x 105kg + 10 x 60kg
- 1 x 110kg + 10 x 60kg

Inclined Dumbell Bench Press + Barbell Curl & Shoulder Press (palms facing in)
- 26kg x 9 (each Dumbell) + 25kg x 7
- 28kg x 9 (each Dumbell) + 25kg x 7
- 30kg x 9 (each Dumbell) + 25kg x 7
- 20kg x 11 (each Dumbell) + 25kg x 7

Decline Ab fun with 9kg Med Ball:
- start of with 1m throws to partner, then 2m and 3m for the other sets
- 3 rounds:
- 5 med ball decline situps
- 5 med ball throws (body 1/3 way down and hold)
- 5 med ball throws (body 2/3 way down and hold)
- 5 med ball throws (body 1/3 way down and hold)
- 10 over head med ball thtows (partner standing behind)
- 5 med ball decline sit ups

Lift: Ring Dips 4 max sets

WOD: Cindy

5 pull-ups
10 push-ups
15 squats

AMRAP 20 min.

Lift/Skill: hand walking, HSPU, head stands

WOD:

30 HSPU
40 pull-ups
50 KB swings
60 sit-ups
70 burpees

For Time