Max effort Split Snatch-60#

5 Rounds

400m run

12 split snatch 95/65 <--50#

~20min

Really enjoyed doing the split snatch's!

21-15-9
Dumbbell Thrusters- 25 lb
Pull ups

4 sets of 5 Back Squats @ +5 lbs from last Monday

3 sets #245, 1 set #255 (failed last rep)

The following 4 stations for max reps in 3 minutes each with a 2 minute rest between stations:

Max DU 139
Max calories on rower 63
Max 100M Runs 7
Max Burpees 45

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

I ran in the outside lane, so distance was a little long. The whole thing including rest took 21:20.

3 Rounds:

12 Back Squat (115#)
5 muscle-ups

12 Minute AMRAP:

30 Burpee Box Jumps( 30/24)
30 Overhead Squats( 115/80)
30 Toe to Bars
10 Muscle Ups (10 ring dips, 10 chest to bar)

1 round for Reps

25 - 5 Double unders - Push press (75 lbs)
20 - 10
15 - 15
10 - 20
5 - 25
10 - 20
15 - 15
20 - 10
25 - 5

Back Squats - 45lbs - 1 rep (required body weight - 120lbs) - 0
Deadlfts - 90 lbs - (required body weight - 120) - 0
Strict Press - 45 lbs
Clean - 50 lbs - was doing them incorrectly
Trusters - 45 lbs - 3 reps

Ok, fun might be a slight overstatement but they do happen to be one of my two favorite lifts.

Warm Up:
2x
5 Ring Dips
10 Rung Rows
15 Jumping Squats
20 Leg Levers
25 Single Jump Ropes

Mobility:
PNF Hamstring
Hip Flexor on Wall
Pain Ball on Glute/Ham

MetCon:
30-20-10^
Deadlifts 225 lb./135 lb.
Russian Kettle Bell Swings 70 lb./53 lb.
Sit Ups

^20 lb. Vest Added

4 X 8 Front Squat (75#, 85, 85, 85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25#) (Low Round - 3 reps)
-Pull-Up (Low Round - 4 reps)