Military press, heavy 3 + 3 back off
10x20, 2x3x40, 3x50, 3x55, 3x60, 3x65, 3x67.5 (previous 1RM), 3x3x62.5
Pendlay rows 5x5
10x40, 7x60, 5x70, 3x5x80, 2x5x85.
Establish 3RM front squat and back squat in 15 mins
Front squat: 90, 100, 105, 110 (failed 2nd rep).
Back squat: 110, 125, 135, 140 (failed 2nd rep).
WOD - EMOTM
1-5 mins: 5 power cleans @ 80 kg
6-10 mins: 3 power cleans @ 90 kg
11-15 mins: 1 power clean @ 100 kg
15+ mins: HSPU + C2B ladder 1-1, 2-2, 3-3, etc... until unable to finish within the minute
Result: Missed first 100 kg clean, took a break for an extra minute, then did all 5 without any issues. Got to the round of 10-10 that took 1:23 to complete. Round 9 took 50 seconds. Shoulders and grip was pretty smoked at that point.
Nice workout though!
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