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Warmup: Burpees, squats, lunges, ring rows, Pushups, Plank, V-ups, TGU's

Snatch Drills

1R Snatch up to 15

Nice work 6 am! And love the new T-shirts :D
30mins fartlek/pokehunt - 5.7km
Snatch 1RM to 46
2 attempts at 48 but couldnt stand up! Argh! Ah well.
Thursday
Bench x 5
60, 70, 80, 90, 100, 107 / 236

30 Deficit HSPU (4")
5, 5, 4 +1, 5, 5, 5

AMRAP10:
5 chinups + 10 pushups + 15 squats
Score: 13 + 14
Wednesday open:

Build up to Squat 20 RM:
3reps at 65% (50 kg)+ 2 min. rest
3 reps at 75% (58 kg) + 2 min. rest
3 reps at 85% (67 kg) + 5 min. rest
20 reps at 60% (45 kg).
Up to 47 kg next week. Trying this program for 8 weeks, to see if I can build stamina, which has always been my issue when I do more than 3 squats at a time.

Repeat of WOD from 3 weeks ago in Edmonton:
5 rounds:
6 chin-ups
8 hang cleans into a thruster (30 kg)
200m run
Time: 16:45
Slower than last time, but threw a bit of extra weight on the bar, and the best part: ZERO discomfort, tightness or pain in shoulder and wrist! Yay!
Thursday

C&J 44x1x3 & 30x2x2

AMRAP10 Strict Chinups - 22

EMOM10
4 Front Squats 30
6 Burpees
Thursday
Weightlifting Clinic
Clean + Jerk 1RM to 53 (PR)
Friday
Warmup: goblet squats, 200m run, Pushups, ring rows, Burpees

Front Squat 2R
5, 7, 9, 11, 13, 15

5 Rounds:
400m run
10 Front Squats (10)
Time 15:18

Nice work 6am! :)
Deadlift x 5 (deload)
55, 65, 75, 85, 95, 100 / 220

Strict Hanging Leg Raise x 20 x 3

Run 2.5km max effort
Time: 10:54 (3 seconds slower than PR)

I'll take it.
Friday

Deadlift 60x5

Bench 37x5

2.5km Run - 11.41

And a BIG Thank You to Tracy for the cinnamon raisin bread :D
Thursday open:
Warm-up
Clean drills
Cleans to 51x2, then 53x1 and 55xfxf. Been a while since I’ve done cleans with any regularity, and it shows.
4 rounds:
400m run
10 push ups
10 toes to bar
Time: 13:35. Was surprised at how well the push-ups went, given how terrible they were in Monday’s WOD.
Friday:

Front Squat 2RM to 60

5 Rounds:
400m Run
10 Front Squats @ 30
Time: 16:57