Shoulder press
5-5-3-3-3-1-1-1-1-1
95-105
115-115-115
120-125-130-135-140

Push Press
4 Sets of 6 Repetitions

Third and final week with this specific repetition scheme, with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

12 minute AMRAP in teams of 3
8 dB hang squat cleans 22.5/15 (scaled to 10)
8 Burpee over dB
20 double unders (scaled to singles)

10 Min AMRAP
30 Double Unders
15 Snatch @ 75#

210 - Wow!

CALENTAMIENTO
SKILLS: Snatch
WOD: Strength Day
5-5-3-3-1-1 (Barra azul)
Snatch (10kg, 10kg, 10kg, 10kg, 10kg, 10kg)
8-8-8-4-4-4
Pull Up (con goma)
Ring Dip (con goma)
10’ Slow Run

For time:
800m run
1min Plank hold
400m run
50 squats
200m run
25 medball situps
500m row
50 HR Pushups
750m row
1min plank hold

4 x 800m; rest 3 min
3:05, 3:03, 3:01, 2:55

For Time
100 Partner Wall-Ball Sit-ups
50 Snatches (165/110)
30 Burpee Box Jump Overs (24″/20″)
*All repetitions must be split evenly between partners

(last 2 reps of snatch were at 135)

15mins to find max height box jump (30")

then,

21-15-9
Toes 2 bar
KBS 1.5/1p
Burpees

8:05

Back Squat 5x3 at 80%

WOD
0-2 min Burpees
2-4 min Wall Balls
4-8 min 20-15-10
Strict Press
Alt Step Ups
9-11 min 100 DU, the remaining time max rep sit ups