WL
10' find your 3 RM Overhead Squat from rack

Conditioning

2 Rounds for time of:
30 Overhead Squats
30 TTB
10 Squat Snatch
10 Pullups

Pre-WOD:
3 Position Squat Snatch Work:
- Floor
- Hang
- High Hang

WOD - 5 Rounds for time (15 Minute Cap):
- 10 Power Snatches (#95/65)
- 10 Over Head Squats
- 10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Happy with OH progression. Rocked the Rx for ladies :) but, 4 rounds with 40 reps of OH Squats at 65# is progress for me. Going to master this lift! As always ... burpees blow ... my mind, I mean they are so fun and such a benefit!

Three hsc + one push press

Smolov week 5 day 1

back squat
7@40-60kg
3 @80-90kg
7x5 @95kg

20min AMRAP:
- 5 Skin the cat
- 5 Bar MU
- 5 Ring Rows
- 5 Push Up
- 5 Pull Up

5 sun salutations
+ 2x
5 push-ups
10 sit-ups
20 shoulder passes

C.
Five sets of:
40/30 Calories of Assault Bike
7/5 Ring Muscle-Ups
Rest 90 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups

1st min: 10-15cal Row
2nd min: 8 Front Squat (50% of 1RM)
3rd min: 10 T2B

12min EMOM
1 x Clean + 3 x Jerk @ 50-60%
For Quality