Muscle snatch 1rm

For Time:

-30 Burpee Challenge

Post wod not for time:
5 rounds of:
5 push press
5 strict pull ups
5 hspu
10 ring rows

Then some sideways push up sideways crawl thing which was a kick ass workout. Felt the burn!

AM: 45 min
A. Warm up for 5 min
B. Main set: 5 x 5 min Bike
-2 min easy between sets-
- Työsarjat VK-sykkeillä, VK:n yläosissa >
2 x 5 min bike
Avg./max HR: 145/160, 154/160
3 x 5 min run
Avg./max HR: 158/174, 161/175, 166/179
Speed: 14.0, 14.0, 14.5 km/h
C. Cool down for 5 min

PM:135 min
Warm up EMOM14 + 15 m HSW
1.Own skill
A. MU drills for 15 min
B. E. 90 s. for 30 min: muscle up x 1
- Total of 20 MU

2.Strength
A. Front squat 3 x 3 @ 82 %, tempo 50X1
- 3 Broad jumps after sets
- Rest as needed

B. Speed deadlift 3 x 5 @ 70% - 84 84 84 kg

C. 3 sets:
20 Russian twist - 20 lbs DB
10 Strict toes to bar
45 s GHD Back extension hold
- Rest 60 s-

100 pull-ups (band)
100 push-ups
100 sit ups
100 squats

3.0819 Miles

20 min. to find one rep max clean
1-1-1-1-1-1-1-1
135-155-185-205-225-235-245F-245F

5 Minute AMRAP:
10 sit ups
3 Power Snatches @ 95#
1 Minute AMRAP
Max Burpees

9+12, 20

regular warmup PLUS shoulder mobility before working on skill
then...

Skill: work on kipping pullups, butterfly or muscle ups (15 minutes)

then...

5 rounds

7 Push Press (95 / 65)
25 ab mat situps (no ball)
500 M run

Buy in- 50 Wallballs
then,

3 rounds

30 double unders

15 slamballs 20#
10 front squats 135/95
Cash out-Max reps @ bodyweight back-squat

Benching
1x3 190lb
3x3 180lb
2x20 105 lb

Karen (10:13 rx)
-150 Wall Ball Shots (20/14)

Optional Add-on:

3 Rounds (Time: 5:25 rx)
-10 Burpees
-10 KB Swings (1.5 pd/1 pd)
-10 Sit-ups

First time doing Karen. Legs got smoked! Learned that I need to come down with the wall ball much faster to cycle through faster. Others were doing 3 to my 2.