Past past few days

Hang power cleans x 3 - 70kg,80kg,90kg
Push press x 5 - 70kg, 80kg,90kg PB

10 min AMRAP
- 30 UB double unders
- 20 ball slams
- 10 HSPUs

6 rounds

Straight into a 1 min AMRAP of burpees - 24

For time
-50 DUs
-10 MUs
-40 DUs
-8 MUs
-30 DUs
-6 MUs
-20 DUs
-4 MUs
-10 DUs
-2 MUs

06:57

For time:

- 9 KB Thrusters 24kg
- 9 Knees to elbow
- Row 500m
- 18 Thrusters 24kg
- 18 Knees to elbow
- Row 500m
- 9 Thrusters 24kg
- 9 Knees to elbow

07:20

METCONs x 2, 1RM Back Squat

AM

AMRAP: 15 mins

• 60 Lateral Burpees
• 40 Clean n Jerks @ 60kg
• 20 C2B Pull ups

1 Round + 13 CnJ's Rxd

PM

Back Squat 1RM - 120kg,130kg,140kg,150kg,160kg, 162.5kg (PB)

AMRAP 15 mins

• 5 Squat Snatch @ 60kg
• 10 Box Jumps 24"
• 15 T2B

7 Rounds Rxd

1RM Front Squat, 2011 regionals WOD 4

Take 15 mins to hit a 1RM Front Squat - 145kg

rest 10 mins

For time:

• 100 Pull ups
• 100 KB Swings @ 24kg
• 100 Double Unders
• 100 OH Squats @ 42.5kg

17:44 Rxd

Back recording my progress

Back Squats x 5 - 100kg,120kg,130kg,140kg

7 Rounds for time:

• 7 Push jerk 70kg
• 7 C2B pull ups
• 7 Burpees

09:19 Rxd, moved far too slow, but all unbroken

rest 4 hours

10 mins to hit a 1RM Hang Power Snatch - 70kg

7 min ascending ladder

• 3 Hang Power Snatch 50kg
• 3 T2B
• 6
• 6
• 9
• 9
• etc

18 T2B complete + 2 Hang Snatch = 128 reps