Warm up
250 m row
10 push ups
10 single leg squats

Wod: 5x
4 Bear Complex
6 Burpees

1a) KB JM Presses: 3 x 12-15. Reat 30s.
1b) Zottaman Curls: 3 x 10-12. Rest 30s.

2) Russian Twists with a plate: 3 x 30. Rest 60s.

Snatch
2-2-2-2-2 (80% 1RM)
Highest - 95#

5 Rounds
5 Overhead Squats (95/65)
5 Overhead Lunges (95/65)
5 Dips

Finally figured out how to snatch. Keep arms on the same plane and as I get quickly underneeth the bar I pretend to rip the bar apart sideways

Warm Up:
All skate -
Push Ups
Pull Ups
Snatch Practice
Squat Practice

Mobility:
Sit in squat
PNF Hamstring
Calves on Walls
PVC Pass-through

MetCon 1:
7x
7 Power Snatch 95 lb./65 lb.
7 Pull Ups

In between:
5 Lo-bar Back Squats @ 165 lb. (trying to get right hip flexor/IT band loose)

MetCon 2:
3x
10 Box Jumps 24"/20"
20 Russian Kettle Bell Swings 2 pood/1.5 pood
30 Sit Ups

Rest 1 minute between each round

Times:
11:59 for MetCon 1
7:13 for MetCon 2

strength
5x5 shoulder press 45kg (3 mns b/t sets)
-5 minutes rest-
1x15 shoulder press 40kg

skill
squat snatch
+
EMOM for 10 minutes: 1 leg less pole climb 9 ft

Workout
as many rounds as possible in 12 minutes of:
400m running
5 deadlifts (87.5kg)

Strength:
Back Squats
8 – 8 – 8 (175#)

WOD:
5 rounds for time
15 Push-ups
25 Wall-ball Shots
35 Double Unders

1. Snatch PP + 2 OHS - 185#
   work up to a heavy set

2. Snatch
   3x1 Heavy - 155# M,M, Hit, Hit, Hit

Felt good so I nailed one more at 165# ! Only 10 lbs off my PR

Form wasn't 100% perfect on these snatches , but the weight is heavier than it's been in a quite a while

1. "Helen" -- 11:05 3 RFT: 400m Run 21 KBS (53, 35) 12 Pull ups

"CrossFit Total"

Back squat, 1 rep
5-135 2-205 215/225/235
Shoulder Press, 1 rep
5-115/125/135/145X
Deadlift, 1 rep
225/295/315/365

21-15-9

DL #225
KB #53
Wall Balls #20
Ring Dips

Worked up to a 1RM on OHP.