Power Snatch OTM for 15:00 (5-4-3-2-1)x 3 -add weight each set Ex: Minute 1: 5 Power Snatch @65#, minute 2: 4 Power Snatch @75#, minute 3: 3 Power Snatch @85#... Use the same weights for the designated reps all 3 rounds
Lifted 95, 105, 115 max

Then,
"Strict Pull-Up Nicole" AMRAP 20:00 400m run Max rep strict pull-ups *Post pull-ups per round
Round 1 (9)
Round 2 (6)
Round 3 (5)
Round 4 (5)
Round 5 (5)
Round 6 (5)
Round 7 (5)

1. "Fight Gone Bad" 3 Rounds of: AMRAP 1 at each station: Wall Balls, 20/14 SDHP, 75/55 BJ, 20 - no games standards. Push Press, 75/55 Row for cals. (Sub KB Swings 1.5 Pood) Rest 1 minute between rounds.

Reps: 205

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
I started from the hang, but then worked on a 1RM. Even though it wasn't graceful getting overhead, I was able to get to 155 - a 10lb PR!

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
I accidentally did sets of 15 Wall Balls. I was able to get through 3 sets of 15 Wall Balls and 12 Burpees, and I was able to get 15 Wall Balls by set #4. I broke my Wall Balls up into groups of 5, and I broke my Burpees up into groups of 4.

MHR = 166
AHR = 158

Warmup:
3 x 20 sec jumping jacks, mountain climbers, situps; spider-mans; scapula pushups; scorpions.

Strength & skill:
15 min rope climb practice

Getting much better at this, which is weird because I once thought I'd never get up there. But doing better with the J-hook technique. Got almost all the way to the top, and stopped mostly because I got chicken. I could've climbed the rest.

WOD:
25 min AMRAP
800m run
21 deadlifts @ 145#
3 rope climbs (9 from the floor)
400m run
15 deadlifts
2 rope climbs (6 from floor)
200m run
9 deadlifts
1 rope climb (3 from floor)

Finished 1 round + 800m + 21 + 9 + a 200m run

Really grueling and tiring. Deadlifts were comfortably hard. Rope climbs were fine. The runs sucked ass. Especially the second 800m run -- what a ridiculous idea. The Rx weight for DLs was 175#, and I kind of wish I'd done it but I would've slowed down considerably. I might've been more challenged if I'd done say 155# or so. But still good.

4min AMRAP up to 90 reps
15 Thrusters 100/65
15 C2B Pullups

If you make 90 reps, it continues to 180 reps in 8 min of same perpetually.

I did the 65# thrusters in sets of 5. Heavy but felt good. And then did my first chest to bar EVER!!! I used my patented froggie style and got 4 of them in. After that, I could get my chest parallel to the bar but couldn't get that last inch or two ... to touch it (NO REP!) Each time I did touch it, it hurt my elbow. Need to work not only on kipping but a wider grip to make it easier to touch my chest to the bar. Very happy with results!

7 Deadlifts (105#)
7 Ring Dips (MOD: dips w/green band)
7 Box jumps (24")
7 Handstand pushups (MOD: off of box w/1 ab mat)

7 rounds.

Found the handstand push ups tough, even off the box. and was excited to conquer the 24" box for the first time in a workout!

100 Double Unders
25 HSPU
75 Double Unders
25 Burpees
50 Double Unders
25 Knees to Elbows
25 Double Unders
25 KB Swings @ 32kg (2 pood)

Subbed #50 Dumbell Swing

Hatch squat cycle
Week 1, day 1

Back squat
1x10 @ 60%, 207#
1x8 @ 70%, 242/239
1x6 @ 75%, 259/256
1x4 @ 80%, 276/273

Front squat
1x5 @ 60% 180/screwed up used 190
3x5 @ 70% 210/207

1. "Nancy"
   5 RFT:
   400m Run
   15 OHS, 65#
   Time: 23:15

2. Front Squat
   4x4, across 145#

Thrusters 95lbs
5 mins AMRAP
22

Then
Burpee and Pull-ups
5 mins AMRAP
25

Then
Wall balls
5 mins AMRAP
50