15 Minute AMRAP

10 OHS #95/65
20 Sit ups
30 DU

7 rounds + 3 Reps

Push press 3-3-3-3-3-3-3 reps

I started with 135lb, and worked my way up to 155. From there, I tried getting up to my 1-rep max of 175, but really struggled with that. Went down to 145, really struggled with form, and back I was, doing 3 reps at 135 again.

I really, really need to push myself further on shoulder exercises, as they are seriously out of balance.

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

For the purposes of this WOD, I really emphasized the cue "get under the bar". Despite my improved technique, I was still only able to get three reps of Squat Cleans at a time before I really began sacrificing my technique. For Box Jumps, I broke my sets into groups of 10, especially when it came to a set where I fell and hurt my leg.

The complete set took approximately 18:00 to complete.

150 wall balls for time

Deadlift 5-5-5-5-5 reps

I started these Deadlifts at 225lb, and worked my way up to 265lb. When I was done this set, I still had some left in the tank, and I should have tried going further, but I really didn't want to sacrifice my technique.

Definitely need to start at a higher weight down the road.

MetCon
4 min. AMRAP of:
Bear Complex (M185/W135)

8 rounds
—– 3 min. rest —–
5 min. AMRAP of:
6 – Pistols
6 – DeadHang Pullups

4 rounds plus 6 pistols and 1 pull up

Shoulder Press 3-3-3-3-3-3-3

In this case, I stuck predominantly to 135lb, and tried once at 145lb. Makes a huge difference to not have any assistance of hip extension!

snatch catxh heup lager en in the hole
Snatch up to 65

Clean jerk
In doubles upto 80

Back squat
3x5x110

Push press
60x3x5

Pullups
3x biomech dropset

Sunmørshallen

3-3-3-3-3-3-3