Strength, Interval WOD & Sprints

AM

Push Press - 1rm
60
70
80
90
95
100xx
100 PB

Deadlift - 1rm with perfect form
60
110
150
170

Conditioning
7 rounds for total reps
1 minute HSPU
1 minute KB swings - 32kg
1 minute rest

HSPU - 25 PB, 12, 10, 10, 12, 10, 11
KB Swings - 30, 20, 18, 18, 16, 16, 20

PM
4x400m Run
+/- 5s from the quickest run = 100 double under penelty

1:22.43
1:19.54
1:22.33
1:19.40

Snatch Focus & Push Press Met-Con

BB Gymnastics - Snatch Focus
Snatch Balance - Heavy single
50
60
70
80
85 PB
87.5x

Snatch - 5x1@80-95%, 3x2@70-80%
65
70
75
80
80

60x2
62.5x2
65x2

Felt really fast under the bar and strong in the catch. All 3 doubles touch and go.

Snatch Pull - 3x3@110%
90
90
90

Conditioning
15 minute AMRAP
400m Run
15 Push press - 42.5kg

5 + 3 Rxd

All push press unbroken.

Skill
10 minutes rope climb practice