Back Squat week 1
75% x 5 (109)
80% x 5 (116)
85% for Max reps (123) - 3 reps

12 DB Snatch (20)
200m run
AMRAP 12min
8 rounds + 10 snatch

D Short Intervals

CFE STRENGTH & CONDITIONING WOD:
Five rounds for time of: (Time: 10:21)
5 Power Cleans 95#
12 Push ups
15 Knee to Elbow

ENDURANCE:
Run: 9 rounds of 1:00 on/1:00 off
6.5mph -> 8.2mph

There is no description for this WOD as it is stat.

120 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU from boxes 3 x 1 reps
- MU from ground 14 x 1 reps
- Total of 17 MU

2.Rehab
A. 2 rounds:
- Monster walk
- Single leg KB deadlift 15/side x 16 kg
- Gmed. w/band
- Dead bug
- Bird dog
- Side plank hold

3.Weightlifting
A. Snatch x 1, 10 min EMOM

4.Jacked gymnastics 16.2.2018
5 rounds: > 3 rounds
- 45s max push-ups / 16 16 16
- 15s rest
- 45s max ring rows / 21 21 21
- 15s rest
- 20s hanging l-sit hold
- 90s rest

A) [3x] 4 Minute AMRAP

-Start with 400m run, then

Double Unders, as many as possible in the time remaining.

*Post total number of double unders after 3 rounds

B) 7 Minute AMRAP

5 Toes-To-Bar

10 Pushups – Hand Release

*Post Rounds. [Compare to 10/20/11]

A) 148
6) 4

Warm Up
50 strokes C2
40 OHS
30 situps
20 pushups
10 pullups
2x

WOD
21-15-9
Clean and Squat
Ring Dips

1 rep max
Clean 205
Bench 235
Overhead squat 145

S.W.O.D

B.S "or" D.L. 5-5-5-3-3-3

F.O.D

21-15-9

H.S.P.U
Snatch High Pull 155/105
Combo's

weighted push up 2 RM