James, Kandahar CrossFit, Afghanistan
Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 ring rows WOD: A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @ 75% B. squat clean & jerk 1-1-1-1-1-1-1-1-1 EMOM @75% C. 8min AMRAP 5 pull ups 10 power cleans 95/65 20 double unders Powerlifting: A. shoulder press: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes B. front squat: 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes C1. 3×10 weighted overhead walking lunges, rest 30 seconds C2. 3×15 GHD sit ups, rest 30 seconds
