row 1000m

then...

3 Rounds
21 box jumps 30in
15 pullups
9 burpees

then
Ring Support - :20/:10 x 6
Ring Bottom - :20/:10 x 6
Ring Dip: 5-5-5-5-5

Power Hour:

Overhead Squat
95x5 135x8 135x5 145x3 165x1 185x1

Squat snatch 3x3 @75%, 2x2 @80% (75, 80#)
Jerk 3x3 @75%, 2x2 @80% (105, 115#)
Clean pulls 2x3 @95%, 3x3 @100% (135, 150#)

15min AMRAP
2 deads (155/95#)
2 hang cleans
3 jerks

30 + 3

Stretched out shoulder with bands. Then used racquet ball on ground for shoulder.

Did some deep squat holds, then put legs up on the wall (squat stretch, spread legs, and bands to pull feet down with straight legs)

Got 2 bar muscle-ups. They were pretty sloppy with one arm over at a time. Then did a 30 sec L-Hang.

I did these with Kristof at his GYM:
warm up for about 20 minutes (DUs and random stretching)

Warm up WOD
5 rounds:
6 KB swings (70 lb DB)
10 burpees

rested for a few minutes

10 mintues of:
on the minute begin and when done rest for the remainder of the minute:
5 DB DL (35 lb DBs)
5 DB Hang power cleans
5 DB PP

rested for a few minutes then did
warming up and playing with Hang Power Clean and PP and OHS
I then switched to 5 power cleans re rack then go right into 5 OHS
75 lbs, 95, 115, 135 (2)

all felt great.. I was actually holding back but glad I did

later on when Kendall was feeling better we went to the pool and had some fun for a while as well.

I quickly warmed up and worked mostly on technique with Snatch Balance
I was actually feeling it more than I thought in my shoulders... I usually get tight and feel a bit sore in the traps from when I slowly lower the weight after the sets.
65 lbs x 6
75 x 6
85 x 6
95 x 6 (failed on last rep - lost concentration)
95 x 6
105 x 5
105 x 5
I was really focusing on a quick dip and then very quickly pushing under the bar. I wanted to work on pushing down adn into the bottom catch position, with my arms really extending up quickly, so the arms would be extended and catch the bar as I was in the bottom of the squat position.

stretched a bit and that was that.

AM
Skill
5x3 High Box Jumps (31 mats)

Strength
5-5-5 Bench Press
(60kg - 65kg - 70kg)
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
5-5-5 Romanian Deadlifts
(60kg - 70kg - 80kg)

Midline
3x15 KB Weighted Situps (24kg)

PM
Sprinting/Running
3 minutes of Running (Warm-up)
5x3 Squat to Press Throws
6x200m Runs (Walk back as rest) - (All done in about 40 seconds)
Some Jump Rope + Static Stretching (Cooldown)

Strength -

Back Squat - 5x185, 5x215, 5x235, 5x250, 5x275..Had to stop...Hip and calf starting to bother me

Metcon:

Row - 3000m row - time: 11:58

WOD:
Using a 45 lb KB

100 SA Swings (break up as needed but do 50 per arm)
200m Run
30 SA Strict Presses(break up as needed but do 15 per arm)
200m Run
30 SA Snatches (break up as needed but do 15 per arm)
200m Run
30 Goblet Squats
200m

When I was snatching with my left arm, there was a popping feeling in my upper back on the inner part of the right side. I switched to clean and jerks. It wasn't painful, but felt really weird.

BBG
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Got up to 115#. My snatch is horrible. I don't get it. I never feel comfortable doing it. I can power snatch 165# so theoretically I should be able to squat snatch at least that.... yeah.... I get to 135# and start falling all over the place.

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
90# - weaksauce.

3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.
3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.
135#,135#

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Score: Left my score sheet at the gym, but I only missed 3 muscle ups total. Never though I could do 44 muscle ups in that amount of time. My UB max is 15, so I'm definitely happy with being able to nearly triple that within 7 minutes.

Skill
Snatch Pullx2 + Snatch - 50kg
Jerk Triples - 60kg

Strength
3-3-3-1 Front Squats
(90kg - 100kg - 110kg - 120kg)
3x3 Strict Weighted Pullups (30kg)

Midline
Half Tabata Hollow Rocks

Sprinting/Running
2 minutes of Jump Rope (Warm-up)
8x20m Sprinting Drills (high kneesx2, marchesx2, boundsx2, straight-leg boundsx2)
3x150m Hill Sprints - (24.61 seconds - 25.42 seconds - 24.95 seconds)
5x3 Medicine Ball Seated Chest Passes (8kg)
2 minutes of Jump Rope + Static Stretching (Cooldown)