a. overhead squat max rep
must snatch the weight up

b. 15 min AMRAP
10 one arm dumbell snatchup
10 c2b pullup
10 one arm dumbell thruster

c. 50 back extension

In pairs
5 rounds of
12 deadlift
9 hang clean
6 push jerk
started at 45kg, added to 60kg

5 min AMRAP
10 TTB
5 burpees

3 rounds
1 min Burpees
1 min Power snatch 75lbs
1 min Box jumps
1 min thrusters 75lbs
1 min chest to bar pull ups
1 min rest

3.1 miles.

Treadmill this time.

AM: 50 min
Warm up for 10 min

1.Conditioning
A. 10 x 2 min on/ 1 min off:
15 Cal Ski-erg
Burpees remaining time
- Aim for consistency, rpe 8.5
Reps: 11 12 13 13 13 13 13 13 14 14 = 129

Cool down for 10 min

PM: 120 min
Warm up for 15 min + 10 m HSW

1.Gymnastics
A. Ring MU practice
B. Every 90 s. for 10 reps: 1 MU
- Total of 16 MU, more rest between reps

2.Weightlifting
A. Block snatch from above the knee
- Heavy triple for the day

3.Strength
A. Front squat
- Build to heavy set of 6
35 45 55 60 65 kg

B. Sled push done on Wednesday

5 RFQ

Perform each round unbroken

• 1 Ring Muscle-up
• 1 Ring dip
• 1 Ring Muscle-up
• 2 Ring dips
• 1 Ring Muscle-up
• 3 Ring dips

Break as needed BTW sets

Dead Lift 1 RM

3 Rounds

10 Deadlifts 275/185

20 Hollow Rocks (

)

30 Double unders

40 Air Squats

Rope broke, cost me 1.5-2 minutes

Also I can't do heavy deadlifts for some reason. Think it may be lingering deadlift injury. Sucked today.

Shoulder Press Challenge Lift-7

WOD:

800m Run

30 Snatch AHAP

800m Run

My snatch is shite. Need to work on sending my butt back and maintaining stability during squat. Also need to work on receiving the bar. 1st run was good (sub 4 minutes) second run was not so good (5+ minutes.)

100 Burpee Challenge Day 65