Press
5x110

Felt the soreness in my triceps from the shoulder to overhead

WOD
10 min AMRAP

10 Thrusters 45#
10 Slam Ball 20#
10 KB Swings 55#

5+1

I am pretty slow at thrusters and need my front rack. Felt really out of shape

Weight in - 189
I am a little behind schedule.. but did not eat well this past week.
I got about 2 weeks to drop 4 lbs.
Did not eat well this past week, and was deloading. not a good combination.

5min TO DO :

3* Max Handstand Push-ups (--> 17)

1min rest

7min TO DO :

5 rounds of :

10 snatch 40kg
10 over the bar Burpees

Morning: 165 min
1.Warm up EMOM12

2.Weightlifting
A. 20 min time to find 1 RM power clean + push jerk

3.Conditioning
A. FT:
1200 m run @ airrunner
20 GTOH @ 75 kg > 85 % of today's max, 50 kg
30 m HS walk > 2 min HS hold ntw
Time: 19.10
Rest 5 min

B. FT:
600 m run
20 front squat @ 70 kg > 70 % 1 RM, 62.5 kg
30 m HS walk > 2 min HS hold btw
Time: 13.25
Rest 5 min

C. FT:
300 m run
20 OHS @ 65 kg > 70 % 1 RM snatch, 38 kg
30 m HS walk > 2 min HS hold btw
Time: 11.10

Total time: 53.45, HR 154/180

4.Accessory
A. 3 rounds:
- 10 pallof press @ 2020
- 45' side plank hold
- Ab wheel roll out x 6 reps

5.JG PP 18.8.2018
A. FD
- 3 x 20 LYTP
- 3 x 1 round of Gymnastics Swimming

2 rounds:

100m
40 squats
100m
30 sit-up
100m
20 wallball
100m
10 box step up

All exercises performed holding a 20 lbs wallball.

1 RM Back Squat (295#)

For Time: (06:38)
5 Rounds
12 Wall Ball Shots
12 T2B

WOD
20 Thruster (95/65)
20 Power clean
20 S2O
20 OHS
20 Front squat
5 burpees EMOM

RX. 10:58. Could've gone under 10min if I hadn't stopped early every min before the burpees. Only had 9 front squats left - 1 more rep every min would've put it under 10.

Strength:
A. High Hang Snatch x2x2sets move fast under the bar into full squat. Add weight after you have control in the squat.

B.Hang Squat Snatch below the knee. 2x2 @ 60% of 1RM

c. Snatch from the floor.2x2 @ 60% of 1RM

Hight hang Snatch x1 + HS below the knee x1+ Snatch from the floor x1. EMOTM 6 min (must catch in the squat) stay at 60%

12min AMRAP
10 Deadlifts 135/95
20 Air Squats
30 Double Unders

Skill:
Work up to heavy Squat Snatch (80#)

WOD: For Time
26 Bear Complex (75#)
Every 2 minutes 15 Double Unders

20 Minute AMRAP:
- 6 Dead Lifts (#225/135) RX
- 8 Ring Dips (Thin Band)
- 10 Toes to Bar (20 T2B then went GHD)
- 400 Meter Run

Post:
-3 Attempts @ Max distance Waking on Hands
or Skill- Handstand Holds

Lunges, Squats, Burpees, T2B, Wall Climbs