Strength
12min EMOM
1 snatch grip DL + 1 hang snatch (power or squat)

55# (1 set), 65# rest of the sets. Did squat snatch last 3 sets.

WOD
18min EMOM
Min 1: 5 Deadlift (315/255)
Min 2: 12 T2B
Min 3: 30 sec row for cals

155#; knees. Did T2B for 1st set. 47 cals total.

Getting T2B movement down. Just need the flick of feet up to bar. Work on rhythm and mobility

1. Metcon “Macho Man” EMOM for as long as possible 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.
   95# 1-7, 115# 8-12
   Lunge vice Jerks

2. Skills EMOMx12: 7 TTB + 35 Double unders
   All TTBs, max DU - 28

I woke up early to get in a quick workout before we all went out to breakfast.
I stretched for about 15 minutes and did DUs and then played around with KB swings, KB cleans, and KB presses at varying lighter weights before going back to the bar and starting to do sets of 5 of squat cleans.
I did about 5-6 sets with 135 lbs for 5 reps each sets, with a couple minutes break in between sets.
I then used the KBs goign from about 35 - 50 in 5lb jumps doing 5 KB snatches per arm per set.
Quickly stretched out for about 5-7 minutes and then went home to shower and get ready for breakfast.

in 2min :

50 push press (50kg) --> 20

1min rest
in 2min :

40 pull-ups --> 23

1min rest
in 2min :

30 back squat(50kg) --> 30

1min rest
Then
2 rounds

15x Pull-ups
10x Power clean (40kg)
5x Thruster (40kg)

Bench
5/5/5
Ended on 220x6

12min AMRAP
9 Burpee pull ups
20 FR Lunges 95#
15 V-ups

Pre-SOP and box breathing, then ROM drills. 5 rounds: 30 second double unders, 30 seconds rest, 30 burpee, 30 second rest.

Strength: Push press – 10 rounds, every minute on the minute, perform:

3x Push press @ 75% 1 RM.

pull up, SB clean, dbl under

12 min

5 rounds, 3 pull ups

Buy in, 100M Bear crawl
10-9-8-7-6-5-4-3-2-1
Deadlift (135)
Box pike push up
Buy out - 100M bear crawl

1RM
5-3-2-1-1-1
65-85-105-115-125-135

Weightlifting
Low Back Rehab Exercises
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3x3, 70kgx2)
1 C&J + 5-4-4-3-2-5 Front Squats (55kg, 65kgx2, 75kg, 85kg, 55kg)
Left-Arm Isolation Work (5kg plate)
3x6 Single-Leg Hip Thrusts + 5 Eccentric GHRs
Half-Tabata Plank Hold (with extended arms)