Skill
4x8 Strict Ring Dips (60s rest)

WOD
Every three minutes for six rounds:
200m Run
12 Hang Power Cleans (52.5kg)
10 Burpees
The goal was to do ten rounds but I then I decided to do five and not kill myself.
Accidentally I did six rounds instead of five and I got really pissed because I could have done ten if I wanted without much trouble.

3 rounds for time

females:
200m run
15 thrusters
5 pull-ups

males:
800m run
50 thrusters
30 pull-ups

Bit of a hodgepodge day at the box. Did some Oly work at 6. Accessory work at 7 and mobility with the group I coached at 8:15.

Olympic Lifting:
High Hang Snatch
1-1-1-1-1
[100 lb.]

Snatch Grip Behind Neck Press
2-2-2-2-2
[100 lb., 75 lb., 75 lb., 75 lb., 75 lb.]

Accessory Work:
5x 5 Band Press [45 lb.]
10x 3 Bench Press with "SlingShot" [155 lb.]
5x 10 GHD Hip &Back Extensions

Mobility Day:
All sorts of stretching!

thruster
jumping pull ups
63# hang power snatch

push press
ring row

front squat 93#

row 400
pullup
pushups
toe to bar

• 75 situps
• 5 CleanJerk(95)
• 5 rounds for time:
  • back squat(135) x 5
  • pullup x 5
  • deadlift(155) x 5
  • pushup x 10
• 5 cleanjerk(65)
• 75 hollow rocks

1 rep max
press 62
deadlift 200
squat 155

• 50 situps
• DL 5-3-3-1-1-1-1 up to 235
• DL(135) x 12
• Fran at 75lb
• 75 hollow rocks
• Obliques(45)

Deadlift 5-5-5-5-5 (95-115-130-145)

Then,

21-15-9

Burpee box jumps 24/20

Deadlift 295/185 (MOD: 125#)