21-15-9

Weighted Sit-up (#20)
TTB

Then...

4 Minute max burpees - 55

Strength:

Front Squats - 4x135, 4x185, 4x205, 4x225, 4x245, 4x265, 4x275, 4x285 - New PR for "3" rep max

Metcon:

40-30-20: Wall Balls (20lbs), Pullups, Double Unders

Time: 16:23

3 Rounds

For time,

5 rounds

50 Overhead walking lunges (25#)

15 Knees to Elbows

Then,

Use the remaining class to work on something you suck at (Double unders, barbell work, muscle progressions, kipping, etc)

That would be pull ups.

I did this WOD pretty quickly overall.
I started with the Burgener warm up and DUs and stretching
Snatch warmups: I would do a full snatch, then hang power sntaches, then hang full snatches using: 75 lbs x 2 sets, 85 lbs, 95 lbs x 2 sets, 105 lbs x 2 sets, 115 lbs
Then I switched to doing Snatch Balance:
105 lbs felt awkward, because I was changing the exercise, so I went down to a light 95 lbs to get the feeling of the motion. I was really trying to push myself under the bar... I need to work on pushing myself into the bottom position.. the more I do this, the more confidant I'll get at doing that in the full snatch when the weight gets to the weight I use for the snatch balance.
95 lbs x 5 x 2 sets, 105 lbs x 5 x 2 sets, 115 lbs x 5 x 2 sets, 120 lbs x 4 last set.
I then did hang power cleans for 3 sets of 5 reps using 95 lbs, 115 lbs, & 135 lbs.
All done with no belts or wrist wraps. My hands and the grip started to feel it in the last reps of the power cleans.
Stretched a bit after.

3 rounds for time

5 power snatches 95#
10 KB Swings 54#
15 burpee boxjumps

BARBELL SESSION:

20RM +5LBS FROM LAST 20RM

CONDITIONING:

A. JUST 2 ROUNDS OF:

60 DOUBLE UNDERS
40 PUSHUPS
20 OVERHEAD SQUATS 135/95

160x20

10:57 95#/75#

7 sets:

2 hang squat cleans + 1 split jerk
185-195-205-215-225-225-235(no jerk)

Workout:
5 x 1:30 AMRAP with 1:00 rest between rounds

10 box jump overs (24" no touch)
10 kb swings (70lb)
5 jump overs
5 thrusters (115)

Lowest round 1 thruster, highest round was roll + 3 jumps

1 Mile Run (not for time)
Bench Press 3 X Max Effort @ 75% 1RM- 155

10, 8, 6, 4, 2
Muscle Ups
Box Jump (40")
Time is only a priority if Rx

Modified:
60 Dips
60 CTB Pull Ups
30 Box Jumps at max height
Movement priority for modified

Got my first muscle up and did as many as I could. Can't wait to get better at them

5x2

135/155/165(f)/165/165