A. Hang Clean - 2 reps x 6 sets, 2:00 rest
B. Front Squat and Jerk - 1.1 x 6 sets, 2:00 rest

А. 72-72-72-77-82-87 kg
В.62-72-82-87-92-97 kg

---------------------------------------
400m sprint for time:
Rest 3:00
150 squats for time:
Rest 3:00
100 Double Unders for time:
Rest 3:00
50 Box jump for time: (24”/18”)
Rest 3:00
50 Med Ball Cleans for time: (20#/14#)

Did cleans with two 10 kg DB's.

Run on treadmill 17.5 km/h.
3:40
2:00
2:36
4:04.

Saturday.
Morning.
Regional’s Individual WOD #3
21-15-9 reps for time of:
Deadlift 315#/205#
Box Jumps 30″/24

DL 142 kg.
Box jumps  - 70 sm.
00:10:15

Tabata pushups
29-16-11-8-7-6-6-6

Evening.Run 2 miles,tempo 85-90%.
-------------------------------------------

Today.

3 rounds for time(s):
A. Run 400 m
25 Ring Push ups
Rest 90 seconds
B. 3 rounds for time(s):
Run 200 m
15 Pull ups
Rest 60 seconds

Decided to row instead of running, 500 and 250 m.
2:54
3:20
3:35
1:55
1:54
1:50

My last workouts.

Complete for time:
30 Clean and Jerk - 135#/95#
Row 1000 m
Complete all work in any fashion you choose.

Used  62 kg BB.
Split: 10-300m-10-300m-10-400m.

00:12:08
------------------------------
A1. HSPU’s - 5 reps @ 20×1 x 5 sets, rest 2:00
A2. L-Pull ups - 5-8 reps @ 3111 x 5 sets, rest 2:00
B. AMRAP Double Unders in 1 set

А1. 3-3-3-3-2,all HSPU head touched ground.
А2. 8-7-7-8-4
В. 38 jumps.
---------------------------------
5 rounds for time:
Run 400 m
10 Power Snatch - 135#/85#

Used 54 kg for snatches
Run on treadmill.
00:24:02

Last workouts.

3 rounds for time: 
50 OH Med Ball Walking Lunges - 20#/14# 
20 Ring Dips 
1 Rope Climb 

Rope climb - climb to the 2.5 m rope,from the position sitting on the floow,no leg assistance,twice.

00:18:33. 
------------------------- 

Back Squat – 1, 1, 1, 1, 1, 1, 1 

Did 7х3. 
132-142-152х4х3 kg

------------------------- 

As many rounds in 20 minutes: 
Run 200 m 
12 Pull-ups 
12 Alternating Pistols (6/leg) 
12 DB Standing Shoulder Press - 35#/hand/20#/hand 

Did 250 m row on Concept2 instead of run.
4 rounds +12+12+8. 

----------------------------- 
 
Tabata Intervals for Reps: 
1. Knees to Elbows 
2. Medicine Ball Cleans - 20#/14# 
3. Push-ups 
4. KB Swings - 1.5/1.0 pood 

9-9-8-7-6-6-5-6=56 
9-9-8-8-8-8-7-8=65 
24-14-9-8-8-6-6-6=81 
10-10-9-9-9-6-9-9=71 
total 273.

Double Unders

Rest 2 minutes

B. AMRAP in 3 minutes:

Power Clean

Rest 2 minutes

C. AMRAP in 2 minutes:

Pull-ups

Rest 2 minutes

D. AMRAP in 60 seconds:

Switch Lunges

A.156

B.20

C.44

D.40

Complete for time:
800 m Row
30 Thrusters
800 m Run

Guys use 135# and gals 85# for thrusters.
Complete the work in any order or manner you choose.

Thrusters  62 kg.
All done in a following order: 10 thrusters - 400 m run - 10 thrusters - 400 m run - 10 thrusters - 800 m row.

00:12:49.

Yesterday.

5 Rounds for time:
50 Squats
30 Sit-ups
25 Deadlift

Deadlift 92 kg.
00:24:39




Today.
A. Split Jerk (from rack) - 2 reps x 6 sets, rest as needed between sets
B. OHS (from floor) / SDLHP 1-7-1 Ladder for time - 95#/65#


Did push jerk instead of split jerk.70-80-85-85-85-85 kg.

Metcon.
Bar 44 kg.
Power snatches from the floor.
00:09:56