am wod
for time of 30 rep each
100kg deadlift
80kg front squat
60kg cleans
40kg press
20kg snatch
no time. roughly 30mins+++
front squat racking problem.
only front squats
then-
smith machine squat
5-5-5-5-5
105-110-115-120-125kg
then-
Emotm for 2 min each weight
clean and jerk
3 rep at 60kg
3 reps at 70kg
2 reps at 80kg
1 reps at 80kg
2 reps at 70kg
3 reps at 60kg
(rest as needed between weigths)
done.
pm wod
12 min amrap of
10 push press 27.5kg db each hand
10 burpees
4r
then-
light wod
10 overhead lunges with 22.5db
snatch db 5 reps each hand
effortless wod.
next-
5 rounds of
200m row
20 push ups
7:45
and done