Warmup
76 Burpees for the challenge

Snatch work
Power Snatch & Squat Snatch
Worked up to wod weight of 135

WOD
"Amanda"
9-7-5
Muscle Ups
Squat Snatches

First time ever doing this wod and after about a month off of barbell movements...this week I am back at it working on technique and looking to PR on all oly lifts. This movement felt great the whole wod! Only 3 missed attempts on snatch and muscle ups felt great.
baseline time of 14:30 on this and will be looking to improve when I am more comfortable stringing multiple snatches together.

105 min

Warm up for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
65 70 70 75 75
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
30 32.5 35 s x. 35 37.5 40

You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

10 minutes to work your MU
5 x 2 – Hip Snatch
work up to 52-62% of max by the 3rd set. RI: 90′s

Competition Track
EMOM for 10 minutes do:
2-3 T&G HPS + OHS @ 50% of snatch max
3 unbroken T2B’s
do these at 90% of max speed. If speed or quality decrease, sit out a set.

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

Seriously? You expected me to count my reps during this shit! I just kept moving as fast as possible as much as possible!

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

8 rounds of:

3x front squat @65% of 1 RM (155#)
5x ball slam 50#

4 sets of 8 + 8 of Single Leg GHD Back extension. Start with the weaker leg.

-build up

3x3 dead lift @ 80, 85 and 90% of 1RM

WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU
7 T2B

''Press 3-3-3+'' (06.21.2012)
With a 15:00 Time Cap Complete the following:
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
85# 10x

''Disciplined Abuse: Dumbbell Special'' (06.21.2012)
25:00 Time Limit
10 x Burpee Box Jumps (24'')
20 x DB Hang Cleans (30lbs)
30 x Clapping Push-ups - scaled to bumper plates
40 x DB Renegade Row (30lbs)
50 x DB Walking Lunges (30lbs)
40 x DB Snatch (Alt.Sides 30lbs)
30 x Clapping Push-ups
20 x DB Hang Cleans (30lbs)
10 x Burpee Box Jumps (24'')

timed out at 25:00
achieved everything thru 18 snatches