Training

OPERA

Power Snatch

5 x 3

135,135,135,155,155

3Rounds

8 - Strict Pulls Ups

8 - Ring Dips

12 - GHD Situps

8 - Deadlifts 255lbs

12 - Push Ups

100ft Walking Lunges

8 - DB Clean/ Press Used 55lbs DB

2 Min Rest & Repeat the Circuit 2 more times!

5 Min Rest

500m Row Burnout

Yesterday's WOD

OPERA

Bench 5 x 5

135,185,225,225,225

3 sec count down/ press up

15 Mins

At the top of every min.

1 Power Clean

1 Hang Clean

1 Hang Clean and Press

Pick a weight that pushes you, but allows you to hold on to the bar for all 3 Rep

I used 145lbs wish my shoulder would have let me do more, but it is getting stronger by the weeks.

5 Min Rest

Row 2000m