BBG
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
95#-115#-135#-145#-155#

2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1
(135#)-(135#)-(135#)-135#-(135#); yeah... I missed 4 out of 5. I'm not very consistent w. this lift. I suck at it.

3a) 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec. DEMO VIDEO
135#-135#-135#

3b) 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.
95#-95#-115#

Conditioning
For total reps:

2:00 ME Double Unders
160

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)
62

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)
60

Then (no rest)-

2:00 ME Double-Unders
112

1.1.1.1.1 x5 split jerk cluster (215, 225, 235, 245, 250)
(20 sec rest; 3 min. rest)

3 RFT:
10 HSPU
5 Muscle Ups

SCORE: 8:36

10 min. Recovery

10 RFT:
6 C2B Pull Ups
6 Ring Dips

SCORE: 12:36

Skill
Snatch from Blocks - 70kg, 75kg Fail
Clean & 3 Push Presses from Blocks - 50kg, 60kg (slow descent)
Clean & Push Press from Blocks - 70kg, 80kg
Clean from Blocks - 90kg
3x6 Explosive Pushups

Strength
3-3-5 Back Squats
(110kg - 120kg - 100kg)

Midline
3x11 seconds L-sit Hold with perfect form (30s rest)
1x30 Shot-put Situps (28kg)

20 minutes incline treadmill walking (3.0 pace, varying hill levels from 10-15.0)
10 minutes stepmill intervals

Superset:
Alternating Barbell Rack Lungess 3x8 (each side)
Good morning 3x10

Superset:
RDL 2x15
Lunge Jumps 30x

TriSet
Wide Stance DB Plie Squat 2x15
Pendulum Deadlift 2x10 (each side)
Pistol 2x5 each side
50x V ups

Lying Hamstring Curl 3x10
Leg Press Calf Raise 5x15

1RM Bench Press 165(+10)

Conditioning:
60 seconds Max calories on AirDyne
Rest 1:30
60 seconds max Burpee Pullups
Rest 1:30
60 seconds max Goblet Squats(53lbs)
Rest 1:30
60 seconds max Lateral Bar Jumps
Rest 1:30
60 seconds max Burpee Box Jumps (20 inch)

Warmup
10 Rounds of:
40 Yard Sprint
45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!)

Fastest time was 6.5 seconds. Clearly the slowest out of the group.. Iz kept yelling at me to hurry up. But I HATE RUNNING!

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Strength/skill

Hand Stand Walk
10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk)

Totally wiped out and rolled off the mat in front of everyone when attempting the forward roll... UGH. Then practiced wall walks, which are actually getting better + are easier with the hip movement. Good to know for the future. Still hate handstand ANYTHING though.

Dimel DeadLift
20/20/20 @ 50% of 6/16/13

Worked @ 85#. Felt pretty heavy towards the end of each set.

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Conditioning
21/15/9 RFT of:
Ring Row
V-Up
Jump Lunge each leg

6:29... second to last in the class. Why was everyone doing these so fast? Didn't even really feel like I was slacking... Felt good, maybe took too many breaks (wasn't feeling too happy after the rest of the morning of springs & handstand walks). OK I really need to stop comparing myself to others.

Sprint Intervals:

60m (rolling start, 2 min rest) - 8.43, 7.50, 7.41, 7.06, 7.50
100m (rolling start, 4 min rest) - 12.44, 12.78
150m (rolling start, 5 min rest) - 19.99

BBG
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
215#-225#-235#-255PR#

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
235#-235#-235#-235#-235#

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
**215#-215#-215#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
135#-155#-175#

Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

Time: Scaled to 135#. Time was 15:26

Burgener warm-up

WOD:
30s On/30s Off Tire Flips for 100m.
Used the biggest tire they had teamed up with Rick alternating every 30 s. It was a little more than 100m, but we split it so I ended up doing probably like 70m. My backs pretty tight afterwards. I'm thinking I started rounding my back towards the end.

Cash-out:
5 Minutes max Burpees
Did 62 reps

L. Hamstring hasn't bothered me the past 2 days. I might stop wrapping it.

3 Rounds for Time of:
20 Bosu Ball Squats (round part on bottom)
200m Sprint (read: light jog)
20 DB Renegade Rows, Each Arm (38.5 lbs each, no pushup, just the rows)

Afterwards:
Tabata Planks (20s on/10s off for 8 rounds)

Had Susan help me with some handstand stuff. Worked on falling towards my back and rotating on my hand to land on my feet. It went pretty well. I'm gonna try doing handstands mostly without a wall now.