Deadlift 7x3 - New set every 2 min

Go heavy

1 Rope Climb
20 Push Press 75/55
30 Burpees
40 Lunges
50 KB Swings 53/35
40 Lunges
30 Burpees
20 Push Press
1 Rope Climb

Snatch Balance 1 RM (58# bar)

+

10 Burpee (jump to 6 inch target)
10 OH Squat (45/35lbs)
AMRAP 7min

Finished 3 rounds, plus 10 burpees and 7 OH Squats

Monday evening is Olympic Lifting class and, with spring break still in full swing here in Ouray, there was no 6 AM class today. So, tonight's Oly Lifting class entailed both Oly Lifting and MetCon.

Naturally, the snatch was up tonight (Oly Lifting classes tend to be either Cleans, Cleans and Jerks or Snatches) and, of course, I killed it ... four weeks late (stupid effing no reps at 135 lbs on CF Open WOD 12.2).

Warm Up:
All Skate (I did push ups, squats, a few pull ups, jumped rope, and did some sit ups)

Mobility:
Shoulders on bands
PVC pass-through
PNF Hamstrings

Olympic Lifting:
Snatches-
Hang Snatch High Pull 3 x 3 (95 lbs, 105 lbs, 125 lbs)
Snatch Press Balance^ 3 x 3 (45 lbs, 65 lbs, 75 lbs)
Power Snatch 3 x 3 (95 lbs, 105, lbs, 125 lbs)

After I finished my 3 x 3 for power snatches, I felt good and decided to go after a new PR (old was 135 lbs) while the rest of the class wrapped up their lifts.

Max Effort:
Power Snatch
1-1-1-1-1
135 lbs-135 lbs-137lbs-145 lbs (fail)-145 lbs (fail)

MetCon:
21-15-9
Power Cleans @ 135 lbs
Toes to Bar

^I hate, hate, hate these, which means they must be really good to do

Find your 5rm of back squat- 20 mins - 215#

Then,

3 rounds

15 Power cleans to press 95#

21 Hand release push ups

1000 meter row
50 Thrusters (35lb)
30 pull ups

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings
Box Jump
Wall Ball
Plank Hold
*1 minute rest in between rounds

21-15-9 /15-12-6/ 12-9-4
Row
Box Jump (60)
Deadlift 120kg

Power Clean 4 x 4 50kg, 60kg, 80kg, 80kg

20min AMRAP
Wall ball x20,
Pull ups x10,
KB swings (24kg) x20

Vondelpark - center- home