10X1 Hi-Hang Snatch (with hip)

125/135/140/145/155/160/165/175/185(f)/185(f)

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
275x3
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
105x3
*all the weight i had left

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

4/10

90 min

5 Rounds for Time:
5 Deadlifts 175
10 Box Jumps 24"
5 Stair Sprints
10 Kettlebell Swings 35

AMRAP
4′ WB, 4′ rest
3′ WB, 3′ rest
2′ WB, 2′ rest
1′ WB, 1′ rest

Strength:
Back Squat
Find your 3 rep max (205)

WOD:
7 min AMRAP
10 wall-ball sit-ups
20 Double Unders

5x5 squat: every set at 160 <- 10lb increase over last week
5x3 push press: 95 - 115 - 135 - 155 (2 reps) - 155 (2 reps)

failures at push press when I didn't drive with my legs enough. easy reps when I did.

Recovery/Mobility WOD:

3 rounds, not for time.

10 T2B
400m run
10 T2B
5-8 minutes of mobility.

Modified the T2B with weighted situps, GHD and Toes to Air. :-)

100M Run
21 HSPU
21 KTE
200M Run
15 HSPU
15 KTE
300M Run
9 HSPU
9 KTE

Rest 5 Minutes...then
4 sets OH Press (no push) @ 50% with 1 minute rest between sets #95