Class with Matece :)

Great class. Ab work was hard and hamstrings are super tight.

1. Mid-hang Power Snatch
   7 x 2
   70-85-95-115(f)-105-110-110(1)

2. Dead Lift
   1x5 @ 185
   1x3 @ 225
   1x2 @ 250
   1x1 @ 260
   Come to a complete stop between reps. No touch and go.

3. 2 RFT: 7:21
   10 Pullups
   7 Power Snatch @ 75
   30 Double Unders

21-15 and 9 rep roundsof:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Subbed 55# db snatches

21-18-15-12-9-6-3 reps for time of:

SDHP #75
Push Jerk #75

40 Ring Dips Buy in
100 Pull ups
Every 25 reps
10 hang power cleans 185#
50 Double Unders
40 Dip Cash out

(Hit cap at 75 pull ups, 10 cleans, and 20 double unders)

Sprint Intervals:

150m Intervals - (rolling start, held back, coming off calf injury) - 25.03, 22.81, 21.69, 21.44, 21.53 - started with 5 100m warmups/strides (18 - 15)

Run 1 mile (took me 8:23)

21-15-9-15-21
Thrusters @ 45lbs
Jumping Pullups

**the WOD was supposed to be 21-15-9 but I like training in a ladder sometimes because I believe it builds mental toughness- Crossfit does A LOT of rep schemes in 21-15-9 so you hit 9 reps and think "oh I'm done" and so I like to force my mind to push a little further...

Run 1 mile (considerably longer, right around 9 minutes)

skill
pullups + pushups

workout
5-4-3-2-1
Ring Muscle ups
thrusters 55kg

skill
3x5 strict deficit HSPU (60s rest)

workout
3 rounds:
50 DU's
10 T2B