Perform 5 rounds of 7 cycles of:

Power Clean, Front Squat, Push Press, Back Squat, Push Press

Weights used:
45-55-65-65

Shoulders still fucked from 12.3 had to abandon after 4 rounds.

Morning: 30 min walking
107/126

Afternoon: 130 min

1.Skill
A. Jacked gymnastics/HSW practice for 20 min

2.Strength
A. Alternate A1 / A2 for 8 rounds
A1. Deadlift > hip thrust x 8 reps
50 55 55 60 / 60 60 60 60
A2. Strict (deficit) HSPU – 3 to 5, rest 90s before A1
Abmat + tk 4 5 5 5 / 5 5 5 5

3.Conditioning
A. 7-minute AMRAP
20/15 Calorie row
20 Wall ball @ 9/6kg (20/14lbs)
Result: 3 + 1 cal row

Rest 4-minutes before part B

B. 7-minute AMRAP
8 Power snatch @ 35/25kg (75/55lbs) > DB snatch 25 lbs
8 Box jump over @ 24/20”
8 Toes to bar
Result: 5 + 7 bjo

Rest 4-minutes before part C

C. 7-minute AMRAP
8 thruster @ 35/25kg (75/55lbs) > DB thruster 2x15 lbs
8 pull up
8 burpees
Result: 4 + 1 thruster

4.Strength
B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA:
B1. Single arm DB press, alt. hands
24*15 24*15 24*15 lbs
B2. Single arm KB row – 8 to 12 reps
3*10*16 kg
B3. Bicep curl
3*8*20 lbs

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Find 1RM Snatch

• 5.6km / 40min hölköttely
• Venyttely 15min
• Jalkojen hieronta 50min

Damned fine press up ladder, with a Sally Hands buy in. Fun in the Den this morning, the lads lurved it! Alternating between strict press ups, diamonds, three point diamonds, pauses press ups, chest slappers, ooh what fun.

5-5-3-3-3-1-1-1

Press:
65(5)-70(5)-75(3)*

*PR for 3RM; was my previous 1RM

Push Press:
85(3)-95(3)-115(3)-125(1)*

*PR for Push; 118 was my previous PR

Jerk:
135(1)-140(1)-145(1)*

PR for Jerk 1RM; I felt good and feel like I'll hit next...had to begin class. :)

5 x 1

For time:
* 50 DU
* 25 Push press
* 45 DU
* 20 Push press
* 40 DU
* 15 Push press
* 35 DU
* 10 Push press
* 30 DU
* 5 Push press

Rx weight for Push press 52,5kg/35kg.

20 Squats at 240lb

Did 20 because my legs felt realy strong today and did 10 reps of shoulder press at 145lb because I wont be able to workout for a few days.

Snatch high pull, four sets of threes