Skill:
Snatch Balance

Strength:
Snatch
1-1-1-1-1-1-1

Cash out:
3 snatches on the minute for 7 minutes at 80% of your new 1 RM

3 rounds of “Eva” (30min time cap)

3 Rounds

800m Run

30 KBS 2/1.5 <--yellow

30 Pull ups <--blue band

The pull ups were rough which was surprising b/c I was using the blue band. I did them in sets of 5. And did the yellow KBS' in sets of 10. Slow and steady.

Partner workout

4 rounds
300m row
5 muscle ups
10 box jumps 36in
5 snatches 135lb

10 Rounds
(1-2-3-4-5-6-7-8-9-10 reps)

Bench Press @ #165
Front Squat @ #165

learning moves

Find a 1RM for Back Squat and Press It is very important that you perform the lift safely,

Back Squat @ 245lbs

Press @ 135lbs

10 KB Snatch w/s (used a lighter weight of 18lbs, to get form. Need to get a bit stronger to up weight and still keep form)
10 KB PP w/s
10 Gob Squat
Carry KB to Stoplight
10 Kb Snatch w/s
10 KB PP w/s
10 Gob Squat
Back to gym
3 Rounds

Skill
3xMax Effort Strict Tempo Ring Dips (5 sec down/10 sec up) - Rest 45s
(4 + 2 + 1)

WOD
21-15-9 reps for time of:
Handstand Pushups (Regionals Standard)
Burpees
Kept a consistent pace and didn't push that hard.

Endurance
Run - 8min on, 3min off, 7min on, 2min off, 6min on
(2000m + 1450m + 1200m)
Tough!

skill
10x3 unbroken ring muscle ups (60s)

endurance
run
8:00 minutes on-3:00 off, 7:00 on-2:00 off, 6:00 on
(1800m - 1300m - 1100m)

workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
pushups
situps
squats

5 min run, w/up, stretch

3x5 Front Squat @ 60kg
6,8,10,10,10 Back Squat @ 80kg

Grace 30 Clean & Jerk for time.