Build upto a heavy Front Squat single - 135kg
1RM CnJ - 121kg (PB)
1RM Clean - 125kg (PB)
5 Rounds for time:
- 10 OH Squats 60kg
- 24 DU's
- 10 Split Jerk 60kg
- 24 DU's
11:27. all unbroken
rest 4 hours
5 Rounds
- 20 KB Snatch 24kg (10 each arm)
- 20 Wall Balls
08:00
Saturday
5 mins to hit a 1RM Snatch - 85kg, just missed 90kg
Max UB Pull ups - need more
shuttle practice
OPEN WOD 12.3
18 min AMRAP
- 15 Box Jumps 24"
- 12 STOH 52.5kg
- 9 T2B
11+18 reps
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