Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups
(17 second improvement!)

Finished up with dip station:
10x leg lifts
10x high leg lifts over support bar
10x reverse push ups
10x dips

Skill
Snatch Balance

Strength
5-3-3-3 Shoulder Press
30kg-40kg-50kg-60kg
I now I can do five reps with 60kg but I just felt weak.

WOD
Five rounds for time of:
Push press, 12 reps (40kg)
40 meter Shuttle sprint
Squat snatch, 8 reps (40kg)
I have to say that this workout was very hard on me metabolically since just after the first sprint my heart rate was through the roof!
At first I was going to use 50kg but I felt like I couldn't handle any heavy loads.
Also it turned out that the sprints I did were actually more like 80m and not 40m. Still it was hard and fun, although my back muscles were completely destroyed after the third round.

Oh, yeah!

Warm Up:
Row 200m
5 Pull Ups
5 Push Ups
10 Squats
20 Mountain Climbers
50 Single Jump Ropes

Mobility:
PNF Hamstring
Hurdler Stretch
Calves/Ankles on Wall
PVC Pass-through

MetCon:
Dirty 30^
30 reps of ...
Push Ups
Pull Ups
Push Press @ 95 lb.
Wall Ball @ 20 lb.
Sumo Dead Lift High Pull @ 95 lb.
Burpees
Double Unders
Sit Ups
Leg Levers
American Kettle Bell Swings 53 lb. (1.5 pood)
Goblet Squats 53 lb. (1.5 pood)

^Athletes could pick to eliminate 1 of the movements (Dirty 30 has 10 movements and we listed out 11 this morning).

Done with a 20 lb. vest. I did about 10 of the SDLHP but opted to make those my skipped movement because the bar kept hitting the weight vest and thrusting it into my neck!

Warmup:
3 rounds:
* 15 push ups
* 10 GHD
* 8 dips
* 10 OHS (95,95,115)
* samson stretch
* 5 pull ups
* 3-5 snatch for technique (95,115,135)

WOD:
* 1000 meter Row
* Rest 4 minutes
* Dumbbell "Tabata" Thrusters <- subbed push-ups

added Tabata double-unders

row - 3:21 - really slowed down after 600m...
tabata push-ups - 74
tabata double-unders - lost count, but not good...

Barbell complex @ 155# for 9min

12min clock
Even min: Max rep OHS 95#
Odd min: Plank holds

Rest 2min

Run 1mi

1 Power Snatch
1 Power Snatch (Deep)
1 Squat Snatch
TnG

WOD 121019:

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80%
* completed at 115 lb.

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
* completed at 185 lb.

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20"
30 Jumping Squats 45#

• 22:27, this was terrible

Class is at 4:30 Monday:

Strength:
25 minutes to establish a 1 rep max Clean and Jerk

Skill:
10 minutes to work on bar and/or ring muscle ups
* find max you can string together on each or practice progressions

Conditioning:

10 minute AMRAP:
3 clean and jerk (155/105)
6 box jumps (30"/24")
9 toes to bar

Barbell gymnastics:
15min to work up to 1RM snatch
145, 165 (failed 2x then got it), 175 failed like 4x then got it, time for 1 attempt at 180 failed

15min to work up to 1RM C&J
155, 175, 195, 215 failed twice, didn't have the strength today. dropped to 175 and worked on form, did 175 3x.

Strength:
Front Squat
2x5 @ 80% 1RM (240)
2x3 @ 85% 1RM (255)
2x2 @ 90% 1RM (270)
2x1 @ 90% 1RM (270)
* rest 2min between sets

Conditioning:
1:50 working time, 10sec rest for max time/reps of:
Chin over bar hold: 49secs
Static ring hold: 54secs
Plate pinch w/ (1) 25# plate & (1) 10# plate: 26secs
Max rep snatch @ 95#: 25
Max rep T2B: 28
Max rep OHS @ 95#: 34

Scaled Division Chipper with 15min time cap:

20 Hand Release Push-ups @mod with small box on knees

20 Pull-ups (bands allowed) @band used

20 Ground to overhead (95/65)

20 Box Jumps (24"/20") @mod step ups

750m Row

10 Box Jumps (24"/20") @step ups

10 Ground to overhead (95/65)

10 Pull-ups (bands allowed) @band used

10 Hand Release Push-ups @box on knees