OH Press strict
95x5, 145x5, 165x5, 175x1

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Back squats 135x5, 225x5, 275x5, 305x1, 325x1, 345x1

Morning: 30 min
3 x 10 min: crosstrainer + run + row
128/143

Evening: 140 min
1.Skill
A. Ring MU practice for 40 min
- Progressions
- MU w/neutral grip, practice - 8 attempts

B. HSW practice for 10 min

2.Rehab
A. 1 round:
Straight leg monster walk 20
Single leg KB deadlift 2 x 15/s x 16 kg
Gmed. w/band 20
Dead bug 20
Bird dog 20
Side plank 30 s./side

3.Weightlifting from ATP strength 26.2.2018
A. Snatch pull + snatch

4.Strength from JG 27.2.2018
A. 3 rounds:
- 5 strict pull-ups / 10 10 11 kg
- 5 strict ring dips / 5 5 5 kg
*Rest as needed between sets and rounds. If 3 x 5 is too easy, add weight.

B. 3 rounds:
- 10 wide pull ring rows
- 30 s. ring support hold

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

20 min AMRAP

5 Pull-up
10 Push-up
15 Squats

• Completed 14 rds in 14 minutes and then lost heart.

10-1 Dips and Double the Number Vest Squats

Hit first 10 unbroken.

Hit 4, 3, 2, 1 unbroken.

For Time:
6 x 400m Sprints

*Jog a mile to warm-up & cool down

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

For time:
9-7-5 jerk 70/50kg
9-15-21 kb swing 32/24kg