Lepopäivä!

Ja huomenna taas rytistellään :)

4-6 sets of:

1 Power snatch + 1 Low hang squat snatch

65-80%

400m run
21 thrusters, pull ups
300m run
15 thrusters, pull ups
200m run
9 thrusters, pulls ups

Scaled at 75#
Finished in 13:55

SWOD:
Snatch @ 75% - max = 75#
5 x 2

CWOD: 4 Rounds
5 Pull ups
10 Push ups
15 Squats
Perform as many reps in 3 mins, then rest 3 mins before starting again

Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

95#

-then-
2 minutes ME KB Swing 35#

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Swing 35#

49
2 full + 2 lunges
39

3 x 2000m / rest 6min
(go +1-2s./5K avg pace)

3 Rounds for Time:

• 12 KB Swings - 1.5pd
• 50 Double Unders
• 25 Pull Ups

15/13 cal Air bike
50 DU
15 Power snatch (35/25kg)

30min amrap: soutu (metrit)

STRENGTH: 5 rounds
Strict Press (Double KB or Barbell) - 3
Squat (any variation) -3
Strict Pullup - 3
Power Clean (or double KB) - 3

Finisher:
Lane of Pain Sprint (40 ydish) Relays - 6 times (no more than approximately 30 seconds rest in between)