Assarit

5 rounds for quality
8 (per hand) Alternating bend over dumbbell rows
8 dumbbel pull overs
8/8 kb bottom up press

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5 "

Strength

muscle snatch from above knee position 3 x 3 @ controlled weight

snatch deadlift 5 x 2 @ 90%

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Subbed 55 lb DB Swing
First attempt made it 40 Burpees into my second round at 19:00 and got an EMS call.

Second Attempt after lunch, completed at 28:57

5k run

5 x 5 deadlifts. Went light since 1RM was done on wed.
95, 125, 125, 135, 135

150 min
Hard routine
Warm up for 10 min
1.WL
A. Every 3 minutes for 21 minutes:
Snatch + 2 Overhead squats
- Build to heavy

2.Conditioning
A. Every 2 minutes on the minute for 10 minutes:
Row 250/200m
10 Overhead squats - 35 kg

Rest as needed

B. For time:
21-15-9:
Deadlift (Challenging weight, but unbroken) - 67.5 kg
Box jumps
Time: 3.27

Rest as needed

C. For time (10 min cap):
15-12-9:
Devil's press 50/35 lbs > 30 lbs
Handstand push ups
Result: 8 HSPU @ round 12

3.Strength
A. 4 sets:
15 DB Lateral raises - 2.5 kg
12+12 DB Single arm row - 15 kg
10 Ring body saw
- Rest 90 s. between sets-

B. Double KB push press - 4 x 8 x 16 kg

C. Single arm KB strict press - 4 x 6 x 10 kg

D. DB press tabata - 15/10 lbs

E. Bicep curl tabata

3 rounds
Partner workout

200m run
10 1-arm barbell thrusters 55lb
200m run
20 T2B
200m run
10 36in box jumps
200m run
15 HSPU

337 single jump ropes
50 box jumps
24 pushups

3 rounds

3 rds

9 Deadlift 110/80kg
12 KB Snatch 24/16kg
15 Wall ball

Every minute on the minute do 5 burpees.

Back squats
1x10@207
1x10@225
1x8@240
1x8@257

Front squats
1x5@180
1x5@195
2x5@210