MINI NATE

10Mins AMRAP

2 MU
4 HSPU
8 KBS 2 pood

Score = 7 Rds + 1 HSPU

BACK SQAUT + WOD

Back Squat

80% x 3 x 3 = 280#

Then

10, 9, 8, 7....1 Hang Power Clean 140#
50m btw sets

Time : 6:24

OPERATION BROKEN WING

FGB = 254 (Still having cold)

Then

3 Rds
5 Thrusters 140#
20 DU

Time : 2:03

BACK SQUAT + WOD

Back Squat

65% x 10 x 3 = 230#

Then

5 Rds
5 SDHP 140#
5 Thruster 140#
30 DU

Time : 8:02

POWER CLEAN & JERK + WOD

Power Clean & Jerk

80% x 1 x 4 = 190#

Then

5 Rds
5 HSPU
10 KBS 2 pood
15 Squat

Time : 6:19


Then

3 Rds
5 Thruster 120#
20 DU

Time : 1:41

DEADLIFT + WOD

DeadLift

370# x 1
390# x 1 (PR)
401# F

Then

4 Rds
4 MU
8 Burpees
12 BoxJump

Time : 5:38

CLEAN & JERK + SLEDS

Clean & Jerk

140# x 1 x 3
160# x 1 x 2
171# x 1 x 2
180# x 1 x 4

Then

Prowler
50m x 2 (2 plates)

Sled Sprints
50m x 2 (2 plates)

BACK SQUAT + WOD

Back Squat

300# x 1 x 5

Then

5, 10, 15, 20, 25

Pull Up
Push Up
Squat

Time : 6:07

DOUBLE DAY

Am

Snatch
100# x 2 x 3
120# x 2 x 5


Pm

Weighted Pull up

Best Lift = 46.5 Kg (PR)

Then

5 Rds
7 SDHP 120#
7 Ring Dip

Time : 2:19

CLEAN & JERK + WOD

Clean & Jerk

80% x 1 x 5 = 190#

Then

15, 10, 5 HSPU
5, 10, 15 KBS 2 Pood
230m btw set

Time : 7:27

DOUBLE DAY

Am

Clean & Jerk

140# x 2 x 3
160# x 1 x 2
171# x 1
190# x 1 x 4

Pm

Snatch

140# x 2 x 2
151# x 1 x 2
160# F
160# F

Then

Alt Tabata

WallBall
BoxJump

Score : 176

DEADLIFT + WOD

DeadLift

85% x 3 x 3 = 320#

Then

21, 15, 9
OHS 120#
TTB

Time : 5:46

Prowler
50m x 2 (2 Plates)

Tire Flip (w/ Yang)
5, 4, 3, 2, 1

CLEAN + JERK + WOD

Clean & Jerk
190# x 1
210# x 1 x 2
190# x 1

Then

5 Rds
5 HSPU
7 DeadLift 230#
50 DU

Time : 8:55

BACK SQUAT + WOD

Back Squat

85% x 3 x 3 = 280#

Then

Alternating TaBaTa
MU
KBS 1.5 Pood

Score = 100

SNATCH

AM

Snatch

100# x 3 x 3
120# x 2 x 5

SNATCH + PROWLER

Snatch

100# x 3 x 2
120# x 2 x 4
140# x 2 x 5

Prowler

50m - 2 plates x 2

SNATCH BALANCE + WOD

Snatch Balance

140# / 160# / 160# (No Fire)

Then

3 Rds
5 MU
50 Squat
10 KBS 1.5 Pood

Time : 5:34

DOUBLE DAY

Am

Snatch

100# x 3 x 3
120# x 2 x 4
140# x 2 x 3

Pm

Front Squat

3-3-3 = 230#

Then

5 Rds
7 Thruter 120#
30 Du

Time : 6:11