Total 60min
A. WU: 500m row, 100 DU, mobility
B. Skillwork
KPU practice for 20min
HSPU practice for 10min
HSW practice for 10min
C. Post WO
Weighted situps with ls 3x10x15kg
Shoulder rehab with rubber band

10x1 EMOM hang squat snatch, 70lb PR
then
3 round of
-2min AMRAP
--burpees
-3min AMRAP
--20 KB snatch, 15lb
--20 DU
-2min rest

burpees
30/34/33
KB and DU
1 round/1 round + 14 KB/20 KB + 28 DU

Strengh:
3x7 press (20 30 40kg)
3x5 Push press (40 50 60kg)
3x3 Jerk (60 60 70kg)
WOD 10 9 8 7 6 5 4 3 2 1
Push press 40kg
Burpee
Pull-up
(12:06 rx)

Lepo, Deload -viikko
Torstain painonnostokilpailuun valmistautuminen

5 min AMRAP:

10 Thrusters 135#
10 CTB Pull Ups
30 Double Unders

5 min. Rest

4x (goal is same score per round)

SCORE 1: 2 + 10 Thrusters
SCORE 2: 2 + 1 Thruster
SCORE 3: 1 + 10 C2B
SCORE 4: 1 + 10 DUs

8 minute warm-up bike ride
2 shoulder dislocate
2x15 explosive push-ups

KB swings 53/35
Burpees
Situps
Wallballs 20/16

add up your lowest score for each:
8 - 4 - 9 - 7

(I did this 10 minutes after I did Jackie...)

Baseline:
Pre-SOP and box breathing, then ROM Drills.
2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 20x box jumps.

Strength: Back squat (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.

Stamina: 4 Rounds, not timed: 10x back squat (165#-225#/105#-145#), 20x 4-count mountain climbers, 20 lunges Overhead weighted carry (95#/65#).

Work capacity: Complete 8 rounds for time of the following…
• 10x man maker (35#/25#)
• 100m shuttle sprint (50m x 2)

3 minutes jump rope (double unders, single leg etc)
Shoulder mobility, pvc dislocates

Snatch Assistance:
Pressing Snatch Balance 3x5 @55lbs
Snatch Balance 5x3 @ 65lbs

Snatch Variation:
Single Arm Dumbbell Snatch 3x10 @ 20lbs

3 Point Snatch (hang, mid hang, floor)
70% @ 1x5 75% @ 1x3

Snatch Complex:
2 Power snatch + 1 OH Squat (60 sec rest between)
65-65-65-75-80

Pull/Press:
3x10 Ring Row
3x10 Ring Dip

6 Rounds:
3x HBBS @ 65% 1RM (135lbs)
10x Wall Ball (10lb to 12 foot target)

Accumulate 20 pullups for time: 1:29

Conditioning/Capacity:
5 Rounds
90 seconds Airdyne
20 KB Swings (35lbs)

10K run

Struggled at the end.. was getting the runs...