Squat Snatch

1-1-1-1-1-1-1

AMRAP
3 squats
6 box push ups

10min AMRAP:

9 x Deadlift
6 x Hang Clean
3 x Push Press

RX 60kg/40kg

MO: 5 full rounds 3 hang cleans - RX'd

Run 2km @ 14km/h on treadmill

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Green band on the ring dips. All else was ad prescribed.

OH Squat
- 5 rounds: 5 x 30kg

Practice butterfly pull ups

Practice pistol squats

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Ring dips killed me. The end

WOD: 12 minutes AMRAP

3 Hang Squat Clean (135/95) - used 65#
6 HSPU - subbed single arm KB press - 15# kb

Lost count of rounds several times. Think I may have counted a round twice. Think I ended up with 9 rounds + 2 cleans, but it could easily have been 10+2.

For Time:

50 Pull Ups - subbed ring rows
50 Kettle Bell Swings (Rx 53) - 25#
50 Double Unders - subbed step-ups
50 Overhead Squats (Rx 95/65) - 15# light bar

Shoulder did pretty well with this many overhead squats. Can probably try 20# next time as long as there aren't more reps. Think time was 13:14-ish

Pre WOD: 3-2-1-1-1 Pull-Ups (30# I think it was)

WOD:
20 Shoot Throughs
30 Goblet Squats (53#)
40 Box Jumps
50 Burpees