0-10 mins build upto a heavy complex of
Push press
Push/power jerk
Split jerk
12-21 mins 3 rounds of 90 secs on 90 secs off
Max effort STOH@60-70% of above
25-32 mins amrap of
3 BMU
6 hang power cleans@40/30
9 FRL@40/30
35-39 mins tabata core or mobility

Great WOD this morning. Loved it ...mostly because I finally figured out overhead squats. Something happened midway through the first round where my brain kicked in and fully understood exactly where the bar should be (over my ankles) and BOOM, 95 lbs felt like 65. After that 'realization', I only had to put the bar down 1 time on OHS' during the entire WOD.

Warm Up:
2x
15 Sit Ups
10 Squats

Then, work toward getting to 95 lbs OHS.

Mobility:
Shoulders on band

MetCon:
15 Minute AMRAP
15 Overhead Squats @ 95 lbs
30 Lateral Jumps (over the bar)
45 Sit Ups

(rounds were 4, plus 1 OHS)

Herättelyä

1) E2MOM X6-8

• 1 Snatch Pull + 1 Hang Power Snatch +1 OHS *kevyet painot, keskity räjähtvyyteen

2) Echo Bike Sprints

6-8x 15s on/1:15 easy

• echo sprint

3) Mobility + Stretching for 15-20min

Biking for 60 min
Every 5 min:
10 burpees
10 GTOH with plate

OHS/SNATCH BALANCE

Every 90s x4
3 snatch balance + 3 ohs

• voit lisäillä painoa sarjojen edetessä (vertaa viime viikko) mutta mieti tätä enemmän lämppänä tempauksiin

60 min emom with partner
Minimum 12 burpees per person per minute

Complete as many rounds as possible in 10 minutes of

• 5 strict handstand push-ups
• 10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Rest day, total workouts of the week 14 hours, x 8

Strength & conditioning
Metcon x 3
Aer x 2 - 100 min
BB x 1
Squat - 3815 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 85
BCTB - 80
HSW - 40 m

Recovery
Sleep 5/7
Avg. 22:40
Avg. 8 h 00 min
EA 39 kcal/FFM

1) row/assault 30 cal
2) windshield wipers 6-8 kpl
3) legless rope
4) 15 WB
5) deficit push-ups 10 kpl

AMRAP 12min
12 Wallball Shots 9/6kg
12 Kbs 20/16kg
12 Kettlebell Snatches 20/16kg
100m Sprint