SNATCH + WOD

Snatch + OHS

120# x1 + 1 X 4


Then

On the Minute
5 Pull Ups
150 Thrusters 50#


Time : 13:27

SLED PULLS + WOD

Sled Pull
1, 2, 3, 2, 1 x 45#
25m Low pull
25m Reverse Pull


Then

150 Burpees

Time : 13:10

PUSH JERK + WOD

Push Jerk

2 x 4

Best Lift = 210# PR


Then

1, 2, 3, 4, 5, 4, 3, 2, 1 Muscle Up

10 KBS 1.5 pood
15 Squats
btw each set


Time : 12:51

HSPU + SQUATS

On the Minute

2 HSPU

Squats

Untill 250 squats completed

Time : 5:35

POWER CLEAN + WOD

Power Clean

80% x 2 x 4

190# x 2 x 4


then

10 Rds
5 DBPush Press 45#
10 Boxjump

Time : 8:18

SDHP + RING DIP + DU

15, 12, 9

SDHP 140#
Ring Dip
30 DU in btw set


Time : 5:49

THRUSTERS + KBS + PULL UP

5 Rds

3 Thrusters 160#
6 KBS 1.5 pood
9 Pull Up


Time : 5:34

SNATCH + WOD

Snatch

120# x 2 x 3
140# x 2 x 3


Then

5 Rds
9 Hang Power Clean 95#
7 SDHP 95 #
5 HSPU

Time : 7:17

DEADLIFT + WOD

Deadlift
5-5-5

Best Lift : 350#


then

5 Rds
3 Muscle Up
12 BoxJump 24"
200m


Time : 11:26

KBS + PULL UP

10, 9, 8....1 KBS 1.5 Pood
1, 2, 3......10 Pull Up


Time : 4:20

FRONT SQUAT + WOD

Front Squat
3-3-3-3-3

Best Lift : 250# pr

Then

5 Rds
10 WallBall
10 Ring Dip
30 DU

Time : 8:24

BOX SQUAT + SHOULDER PRESS + WOD

Box Squat with Mat

160# x 2 x 12 (30sec btw sets)


Shoulder Press
50# x 20
61# x 20
61# x 14


Then

5 Rds
7 Thrusters 100#
7 Burpees
7 Pull up

Time : 6:35

DEADLIFT + TB + BURPEES

5 Rds

7 DeadLift 280#
9 Toes To Bar
12 Burpees


time : 15:01 Pos chain totally toasted from Sled Pulls yesterday, couldnt lift at all

CLEAN + KBS + 50M

Clean 80% x 2 x 5

190#

Then

6 Rds
10 KBS 1.5 Pood
50m

Time : 3:44


Sled Pulls

200# x 50m x 4 trips

BACK SQUAT

Back Squat

3 x 5

Best Lift = 300# PR