after today's wod, stayed for the hour long yoga class afterwards.

20min AMRAP

10 Hang power snatch 95/65 (MOD: 55#)
10 Overhead squats 95/65 (MOD: 55#)
10 Ring dips (MOD: dips w/ green band)

3+14

First time doing 55# in a wod for the OHS. I still struggle with flexibility in my back. Really concentrated on form. At first, was told that my knees were coming in. Widened my stance and that corrected the issue. Mostly did singles for OHS... but strung a couple together in the 2nd and 3rd rounds. Probably my worst movement so glad I got to practice them. Wrists were KILLING me! Note to self: Don't forget wrist wraps on snatch/OHS days!

100 snatches for technique:
20 snatch balance
20 hang squat snatch
20 power snatch
20 right split snatch
20 left split snatch

55#. All felt solid except landing on left split snatch

result -

5 rep max: 335#

Metcon:

20 Min AMRAP: 6 Power Snatches (95lbs), 12 Thrusters (95lbs), 24 Games PUs, 48 Lateral Bar Jumps

Result - 4 Rnds

9-7-5
Snatch @ 115
Jumping Muscle Up

1000m run
50 barbell lunges @ 105
40 GHD sit ups
30 KB swings @ 32
20 Thrusters @ 105
1000m row

Squat:
10x165
10x175
8x185
8x200

Front Squat:
5x125
5x135
5x145
5x145

Handstand work afterwards.

Skill
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
Power Clean Complex - 80kg (1 Power Clean + 1 Push Press)
3x10 Back Extensions (15kg)
5x5 Strict Weighted T2B (about 2kg) (60s rest)

Strength
3-3-3-3 Back Squats
(100kg - 110kg - 120kg - 130kg PR)

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