Trening med a-laget
1800-1930

Pre-WOD: Warm-up - practice Double Unders

WOD: For Time:
-30 Push Press (135/95)
-50 Double Under
-20 Push Press
-50 Double Under
-10 Push Press
-50 Double Under

Post WOD: 2 miles run

Squat: 5x12 w vest only
Pushup: 5x5

1:30 OTM
95# stone
3 225# DL
5 HSPU (mod on box)

19 rounds:
Pull ups 1,2,3...10...3,2,1
Pushups 2,4,6...20...6,4,2
Sit ups 3,6,9...30...9,6,3

skill: 7 max attempt box jump- 30 in
wod
row 1000 m
50 sit ups
40 wall balss
30 pull ups
20 oh walking lung (#25)
10 hspu (strict)-mod strict press #65

12 min amrap
run 800 m then
5 dead lifts (#185)
15 lateral bar burpees

skill: max snatch #80

Pre-Wod:
5 X 2 Bench Press (230, 235, 240, 245, 245)

For time: 21-15-9

-Ring Push Up
-T2B
-Box Jump

A.

Clean Technique and Skill Work

B.

5 Power Cleans (95lbs)

10 Box Jumps (20'')

10 Rounds

After normal dynamic and group warmups:

Skill

Single arm oh kb squats
7- 10 minutes practice. 1 pd

Romanian deadlifts
Controlled pace
5-5-5-5. 135-185-185-185

Wod

Amrap in 14 minutes
7 chest 2 bar pull ups
14 power cleans (135,95)
21 wall ball (20,14) 3 rounds + 7 pullups. Cleans @ 105lbs, ball @ 20lbs

Marked as PR as this is the heaviest clean I've done.