BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
95#-115#-135#-145#-155#

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
(135#)-(135#)-(135#)-135#-(135#); yeah... I missed 4 out of 5. I'm not very consistent w. this lift. I suck at it.

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
135#-135#-135#

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
95#-95#-115#

Conditioning
For total reps:

2:00 ME Double Unders
160

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
62

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
60

Then (no rest)-

2:00 ME Double-Unders
112

3 rounds, 1 minute each station, 1 minute break between rounds (FGB format):

Burpees 17 - 15 - 15
Snatch (75 lbs) 10 - 9 - 8
Box jump (24 inch) 16 - 16 - 12
Thrusters (75 lbs) 13 - 12 - 11
Pull-ups 20 - 16 - 12

4 Rounds, no time element of:

Dumbbell Press/Pullover x12
Dumbbell Chest Press x12
Push ups x12
Dumbbell Flys x12

Used two 25 pound dumbbells for most workouts, last couple rounds used 35's for the chest press.

Back squat 255 pounds
5-1-3-3 reps

Bench press 205 pounds
5-2-3-3 reps

Deadlift 275 pounds
7 reps

Pull-ups
10-5 (40 pound assist)

mobilize and warmup with thrusters

WOD:

180m run
10 Thrusters 95/65
180m run
8 Thrusters
180m run
6 Thrusters
180m run
4 Thrusters
180m run
2 Thrusters

Κτημα Συγγρου

http://www.endomondo.com/workouts/251845279/2853730

10K @ 85% 5k pace

10k in 56:30

26 pull-ups
26 renegade row @ 25#
26 burpees
26 hindu pushups
26 box jumps
26 wall ball
26 burpee
26 renegade row
26 pull-ups

Squat 5x5 (200 lbs)
Bench Press 3x5 (155 lbs)
Barbell Rows 5x5 (110 lbs)

Chelsea

made it through 25 rounds with 5:40 left. **had to get ready for class