Strength: 15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).

-then-

“Donkey-Kong”
3 rounds for time of:
5 Deadlifts (315/225)
10 Handstand Pushups (Regionals Standard)
20 Lateral Over-the-Box Jumps (24″/20″)

*Post times.

8:40 (205, box)

1 RM Thruster

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

Got 8 rounds of thrusters + 5 pull ups, so 7 and a half total.

Tried to put up 185 on thruster max but couldn't get up out of the hole with it racked.

Skill: Snatch
WOD:
3 Rounds for Time:
25 Box Jump 24"
200m Run
25 Wallball 20 lbs
200m Run
25 KBS 1.5 pood

Overall, a tough workout for me. My legs were still sore from Saturday & Monday more than I expected, but overall 24" box jumps always kick my arse.

Power Snatch & Clean skill work
5x3 Jerks from Rack
Minimal weight for all exercises, focus on timing, and technique.

For time:
1000 meter Row
then, 5 rounds:
25 Pull-ups
7 Push jerks (60/40kg)

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14

200m Run

25 KBS 1.5/1 pood

Did the 20in box but only jumped first round Thx to me knee.14lb wallball and green kettlebell.1 pood for me was really heavy.

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 20 in Rx

200m Run

25 Wallball 20/14 Did 10# at the 10' mark

200m Run

25 KBS 1.5/1 pood Rx

Felt sluggish today and my shoulder was starting to tighten up. Wanted to start working on hitting the 10' mark instead of 8' so I went down to a 10# ball. Two feet makes a huge difference.

5 Rounds
10 HSPU
Run 400 Meters

A. 1 RM in CGBP in 20 minutes

I've never found my 1RM for close grip bench press. I fought for 90lbs. I'm gonna be sore tomorrow!

B1. RDL x8×3 @ 4111 rest 1:00
B2. Powell Raise x10-12/arm x3 rest 1:00
B3. DB Ext. Rot. x10-12/arm x3 rest 1:00

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14 @10'

200m Run

25 KBS 1.5/1 pood