Pre-WOD:
3 Position Squat Snatch Work:
- Floor
- Hang
- High Hang

WOD - 5 Rounds for time (15 Minute Cap):
- 10 Power Snatches (#95/65)
- 10 Over Head Squats
- 10 Burpees (jump laterally over bar bell)

Post:
3 X 1 minute weighted planks

Happy with OH progression. Rocked the Rx for ladies :) but, 4 rounds with 40 reps of OH Squats at 65# is progress for me. Going to master this lift! As always ... burpees blow ... my mind, I mean they are so fun and such a benefit!

TEMPO BACK SQUAT (30X1)

5 x 4

Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 6 of 8

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Every 3 Minutes x 5:
7 Thrusters 115/80
12 Toes-to-Bars

You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale load as needed on the Thrusters and/or Hanging Knee or Leg Raises on the Toes-to-Bars.

Post work to comments.

5 rds
70/50kg
12 Deadlift
9 Hang power clean
6 Push jerk

Three hsc + one push press

Complete as many rounds as possible in 12 minutes of:

• 35-lb. dumbbell thrusters, 9 reps
• 15-foot rope climb, 1 ascent

Post rounds completed to comments.

5 Attempts

Max Standing Long Jump

Kipping
Kipping Pull -up
Bar M-U
Handstand progressions

• 1-1-1-2-2-2-2 of:
BB Bench Press (0:01 pause)
1 @ 8 RPE (-5% Load Drop)
80% 1RM 1 rep
85% 1RM 1 rep
90% 1RM 1 rep
95% of 1 @ 8 RPE 2-2-2-2 reps
Pause @ on chest

Smolov week 5 day 1

back squat
7@40-60kg
3 @80-90kg
7x5 @95kg

Feb.24 Workout of the day:
5-5-5-5-5 reps of back squat