10 Dead lifts 50 % RM
15 Jerk 50 % RM
20 Wall balls 20, 14 lb

All-levels WOD/Beginner WOD:
“Isabel”
Snatch 135/95 pounds
30 reps for time

Shoulder Press Challenge L-3 @ 50lbs

Then:

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

Sweaty hands and 120 KB snatches make this a tough workout! So glad to RX this without tearing my hands though :)

Deadlift 3 RM

2 clean + jerk

30 Clean and Jerk #95

Oh joy of joys ... it was a front squat kind of morning at the box.

Warm Up:
2x
10 Jumping Squats
10 Front Squats (45 LBs bar)
10 HellifIknows

Mobility:
Pain ball spine
Pain ball gluteus

Max Efforts:
1 Rep Max Front Squat*
185 LBs

*I had to try for a new 1 rep max with bands on the bar ... Purple band with oner knot used.

MetCon:
4x
8 Front Squats (135 LBs)
10 Toes to Bar (kipping allowed)
12 Russian Kettle Bell (70 LBs)

WOD:
5 rds for time:
10 wall climbers
10 toes to bar
20 box jumps

Shoulder press 4x6

• In 5 Min O’Clock of:
BB Clean & Jerk (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.