3-in-1 plus weightlifting ME

Monday

Strength:
Deadlift worked up to 3×130

Skill:
Muscle-up

WOD:

7min AMRAP:
7 ring dips
10 SDHP @ 50kg

rest 2 min

5min AMRAP:
7 thrusters @ 50kg
10 pull-ups

rest 2 min

3min AMRAP:
Max wall-balls @ 10kg

got 6 rounds and a half in the first one, about 3 rounds in the second and 45 wall-balls in the third.

Wednesday

Skill:
Double-unders

Snatch:
warm-up sets, 2×70, 1×75, 1×80, 1×85 (f), 1×85, 1×88 (f), 2×80 (f), 2×70

Clean & Jerk:
warm-up sets, 1×90, 1×100, 1×105, 1×110 (f), 1×110, 2×90

Didn’t really have the weightlifting powers today.

Front Squat:
paused – 3×3 @ 100kg, 1×105, 1×110, 1×115

WOD:
5k row at a conversational pace, finished in 24:14.

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