Holy hell, we must be in the middle of “Snatch Days” at the box. In the last 8 days, the snatch, in some sick, twisted variation, has showed up 3 or 4 times now.

Warm Up:
Snatch Practice (light weight - 75 lbs)

Burpee Challenge:
6

Mobility:
Shoulders on bands

Max Effort:
(A)
7x
2 Hang Snatch High Pull (75 lbs, 95 lbs, 95 lbs, 95 lbs, 105 lbs, 105 lbs, 105 lbs)
1 Hang Snatch (Squat Snatch)
Rest 1 Minute and go to (B)

(B)
7x
3 Snatch Grip Neck Press (65 lbs, 65 lbs, 65 lbs, 75 lbs, 75 lbs, 75 lbs, 75 lbs)
Rest 1 Minute and go to (A)

MetCon:
5x
Row 250 meters
20 American Kettle Bell Swings (53 lbs)
Rest 2 minutes between each round

Time includes 8 minutes of rest periods

Mobility
- Ball: 1st Rib
- Band: Shoulder Internal Rotation
- Barbell: Sink (Internal Rotation)
Dynamic Warm Up
- 10 KB Turkish Get Ups (53/35)

WOD
For time:
A. Run 800 meters
B. 10 rounds of the couplet:
- 10 Pullups
- 10 Ring Dips
C. Run 800 meters

Cash Out: 60 ghd situps

Notes: The turkish getups were really hard on my shoulder @ 53 lbs. I dropped to 35 lbs and focused on form. I'd hate to be set-back again after all of the progress I've made. As for the WOD, it was tough. I did the first 5 sets as RX'd and went ahead and used the red band on my ring dips for the last 5 sets since my arms were flailing all over the place. I think I could've gone faster, but it was pretty congested in the pull-up ring area so we were taking turns. I could definitely try to up the intensity next time.

What improved: My pull-ups are pretty solid. I did all of them unbroken only felt a little bit of fatigue on the last set.

What to work on: Blake pointed out that as I was getting tired on the ring dips my arms were moving further away from my body, which is inefficient and makes the dips harder. I need to be more aware of that and keep my arms close to my body. Also, I need to learn how to do the butterfly kip. I think it's faster.

Warmup
Double Unders

Skill
Squat Snatch technique work
65/95/115

WOD
10 to 1 of:
Power Snatch 95#
Chest to Bar Pullups

Annie

50.40.30.20.10

Double Unders

ABMAT

Shitty DU. Enough said.

Find 1RM of strict shoulder press

Then:

5 two minutes rounds
75 II unders (100 singles)
Remaining time max rep push press (115/75)
Rest 1 minute in between rounds

Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.

8 Minutes:
-800 Meter Run
With Time Remaining AMRAP:
- Medicine Ball Squat Clean Wall Ball Shot (20/14)

Post WOD:
-Accumulate:
3 minute plank
1 minute L-Sit

Find 1RM of strict shoulder press

Then:

5 two minutes rounds
75 II unders (100 singles)
Remaining time max rep push press (115/75)
Rest 1 minute in between rounds

Then:

40-30-20-10 situp sprints
The amount of time it takes for each sprint
is the rest time in between sprints.

On the minute every minute for 12 minutes :

3 DL 135/95# (start up weight)
3 Burpee box jump

• You must go up in weight at each set.
• 100 burpee penalty for DNF.

Skill: TGU (10 minutes to find a heavy max on each arm)

Triple Triplets
20w/20w/20w x 3 non-stop at each station before switching to the next

Station 1 - ring rows, pushups, air squats
Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
station 3 - situps, mountain climbers, flutter kicks
* 1:00 rest in between stations
* repeat twice

ME Thruster
Worked up to a new PR of 205#

then:
15 Min AMRAP
15 Wallball 20/14lb
10 Burpee to 45lb Plate
50m Slamball Toss

Total: 4 rounds + 19 (15 wallballs 4 burpees) and for a slamball I did 30# so Rx+