CFSG

Morning session at CFSG

1 clean + 1 hang clean (full movement then speed)
75% x 1 x 8

100# x 1 x 10
Then full clean 120# x 1 x 2
(previous PR 120#)

Front Squat
x 1 x 3 (heavy singles)

[100# x 3, 140# x 1, 160# x 1, 171# x 1]
180# x 1 x 3
(previous PR 190#)

GHR
3 sets amrap

22 kipping then GHD adjusted
12 / 20 / 14 strict with pause at bottom

Abs team WOD with Aole and Ujin

For time
In teams of 3 each athlete completes 4 sets of 50 flutter kicks
While one athlete is completing flutter kicks, other two athletes remain in plank hold

7:03

Then

Snatch Balance practice
50# x 3 x 5 (focus on technique, slow shallow dip, fast transfer and lockout, drop straight down less focus on butt back)

Strict Pull-ups
1 - 1 - 1 - 2 - 2 - 2

clean
hang_clean
front_squat
GHD
snatch_balance
pullups
skills_practice