WOD
Open 14.4
14min AMRAP
60cal row
50 T2B
40 WB (20/14)
30 Cleans (135/95)
20 MU

RX. 166.

Fuff You Friday

50 Dumbbell bench press (30 Kg Dumbbells/17.5Kg Dumbbells)
10 Wall Climbs
50 Push Press (50 Kgs/ 32.5 Kgs)
10 Wall Climbs
50 Dips (Ring/Bar)
10 Wall Climbs

Awful and awesome at the same time👍

200m ski
5 power clean @ 95kg

Fran = 21-15-9 rep rounds for time of:

Thrusters @ 95#
Pull-ups

7:21

Cashout = 1x15 Deadlift
Maxed out at 240# PR

Oly

Snatch technique
first position - vertical
second position - mid thigh/above knee (push knees back)
third position - below knee

Met-Con

"Randy"
75 Power Snatches @ 35
For Time

10 min emom

1 power snatch + 1 ohs

80% of daily max

150 min
Warm up for 20 min
1.Gymnastics
A. MU practice for 60 min
- RS 3 x 8
- TWB 3 x 3
- 1 S + 1 HTR x 7
- 1 S + 1 MU x 5 (total of 18 attempts)

B. Rope climb practice for 10 min

2.WL
A. Full Clean and jerk - Heavy double for The Day

B. Slow Clean pull
5 x 2 @95-110% of 1)
60 62 65 67 69 kg

3.Conditioning
A. 3 Rounds:
2 Rope climbs
12 Double kb Thrusters 16 kg
Time: 6.37
-Immediately into-
20 Devils press over The box - 25 lbs
Time: 4.32
Total time: 11.09
HR 174/184

4 RFT
20 boxjumps 24"
15 t2b
10 HSPU

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 21 m.

B. MU practice for 50 min
- RS 4 x 8
- Turn 2 x 3
- 1 swing + 1 HTR 5 x 1
- 1 swing + 1 MU x 7 (total of 15 attempts)

2.WL
A. Power Clean - Touch n go 3 RM

B. Every 20 s. for 10 minutes:
1 Power Clean @ 90-100% of 3 RM weight
- 54 kg

3.Strength
A. Back squat 5 x 2 > split squat with barbell
8/side x 35 40 40 40 kg

B. 2 rounds:
10 Supinated DB lateral raises (Light)
25 Banded tricep extension
25 Banded Bicep curl

3 Rounds of:

1:10min Run at 16km
30sec x Seated Medicine Ball Throws to Partner(Left Side)
30sec x Seated Medicine Ball Throws to Partner(Right Side)
30sec x Lateral Box Jumps
30sec x 45kg Hang Sumo High Pull