skill
snatch pulls and snatch - 50kg
power clean and jerk - 60kg
5x50 DU'S (30s b/t)

strength
front squads 3-3-3-1 100kg-110kg-120kg-130kg

midline
3x15 KB situps 24kg

workout
13.2 (6 rounds and 10 deadlifts)

a) snatches: 5×75#, 4×85#, 3×95#, 2×105# = NO MISSES, woohoo
b) HBBS: 5×155#, 5×180#, 5×205# = all immediately followed by 5 RD
c) partner WODing with Emily (sorry I didn’t post sooner)
3RFT: 40 DU + 20 walking BB lunges (85#) = 3:34
rest 3 min
3RFT: 15 T2B + 10 HSPU = 10:01 (Emily did 29 of the HPSUs)
rest 3 min
3RFT: 15 BBOTB + 20 KB snatches (35#) = 6:05

Overhead Squat 1-1-1-1-1-1-1
65-75-85-95-105-110-110

A.
Front Squat
*Set 1 – 3 reps @ 240
*Set 2 – 2 reps @ 260
*Set 3 – 1 rep @ 275
*Set 4 – 3 reps @ 260
*Set 5 – 2 reps @ 285
*Set 6 – 1 rep @ 295
Rest 2-3 minutes between sets.
B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 175
*Sets 3-4 – 205
*Sets 5-6 – 235
*Sets 7-8 – 265
C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
Use straps for these!
(Did not complete, tweaked back)

D.
For time:
100 Double Unders
50 Wallball Shots (30/20 lb.)
15 Strict Pull Ups
30 Burpees
20 Kettlebell Swings (32/24kg)

15:45

Warm up
DU practice
3 rounds of
Shoulder dislocates, leg swings, back extentions, GHD situps

WOD:
10 T2B, 20-30" box jumps, 30 72lb KBS, 40 Air squats, 30 KBS, 20 BJs, 10 T2B for time

11:30

KBS were russian style
2nd set of box jumps were the hardest part

Team wod

30 lb farmer's carry around the building
kettle bell swings - 35lb
row
hand stand hold

3 rounds

21-15-9 Reps for Time of:

225 lb Deadlift
Hand Stand Push Ups

I did some Bench Press
5-3-2 up to 275 on the double, little help from Dave Woods

Rowing

4x500's - nothing too serious here

Failed.

couldn't hit 365 or even 335.

Was just a bad day. . . stressful day led to a bad outcome

Squat Snatch - multiple reps at 115 and 135 - focus on form

Light run
Lots of Pull Ups & Dips
3 hill sprints - were slow
light run