Pre-WOD
* 1.5 mile run

WOD - 3 rounds (21,15,9)
* Thrusters (95 lbs)
* Squats

Post-WOD
* 100 sit-ups
* 1.5 mile run

Squat snatch 1rm (got up to 63#)

3 position squat snatch
1 high hang
1 mid thigh
1 ground
Rest 1min
5 rounds
Used 53# bar. Fell on my butt a couple of times.

Partner amrap
7 minutes
12 sit ups, plank

Warm-up
AMRAP 7
5 burpees
10 ring row
15 air squat

A) EMOM 8
5 Front Squats @ 65%
5 HSPU 45 deficit

B) 3 Rounds
20 Wall Balls 14
14 Alt KB Snatches 35

*** Every 2 Minutes 30 Double Unders ***

8 min. AMRAP
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

7 Rounds
200m Run
15 Back Squats (135/95)

*1:00 rest between each round. Sprint sets. Push hard on the runs and the squats!

Pressi saksista

3x5@15% kevyempi kuin viime viikolla

Raakatyöntö (telineistä/pukeilta)

3x2@70%
2x2@75%

VAPU

3x3@75%

Askelkyykky kävely 3x20m
lisäpainolankku 3x30s

Ten rounds for time of:
Sprint 150m
3 muscle ups

6rds of:
1 Power Snatch
1 OHS
1 Snatch
95x2, 115x2,135x2

4rds
30 Double Unders
9 Burpee Pullups
9 Power Snatch 115#
12:08

3 x clean 92kg EMOM for 10 minutes

Rest 5 minutes

Followed by

15 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

Score is reps in the 15min AMRAP

6rds of:
1 Power Snatch
1 OHS
1 Snatch
95x2, 115x2,135x2

4rds
30 Double Unders
9 Burpee Pullups
9 Power Snatch 115#
12:08