050413

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