Pre-WOD:
- Heavy Snatch Triple (3 Reps, Touch & Go)
- Finish with 1 O/H Squat

WOD - 12 Minute Clock:
- 50 Wall Ball Shots
- 40 T2B
- 30 Burpees
- 20 HSPU
- Max Reps (Ground to Overhead) in time remaining (#115/85)

Note: Record weight and reps of ground to overhead for scoring.

Soul crusher for this average Joe. Nothing left for HSPU :)

Pre-WOD:
5 X 3 Front Squat (95#,115#,135#,135#,135# - failed on last rep)

5 RFT:
10 HSPU
400m run

Worked half reps and negatives for HSPU. On the wall for all 5 rounds, so personal accomplishment for me.

Harjoitellaan vauhtipunnerrus

7 x 3

3 x 1 rinnalleveto + 2 ylöstyöntöä

10 Rounds of:
in 60" perform 10 Burpees e then AMRAP Kettlebell Swing 24Kg
60" rest

Pre-WOD:
- 15 minutes to find fastest 500M Row

WOD - 7 Minute AMRAP:
-Hang Clean (#115/75)
-Box Jump (24"/20")
3,3...6,6...9,9... etc.

Count total reps.

1:34 on Row. Goal is sub 1:30!

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

A)
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups

B)
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps

Push-press (5-5-5-5-5)

7 min amrap: Cindy
Rest 2min
7min amrap: Mary