skill
from blocks, lots of reps of snatch pulls+snatches up to 60kg

strength
push jerks 3-3-3-1
60kg-70kg-80kg-90kg
front squats 3-3-3-1
100kg-110kg-120kgPR-130kgfail

midline
1 minute weighted plank 20kg

workout
5 rounds of cindy with 20 DU'S at the end of each round, wearing a 10kg vest

For Time

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Rest Day

Warmup:
30/20/30

Then 3 Rounds of Cindy

WOD:

Pull-ups: 5
Push-ups: 10
Squats: 15

AMRAP: 15 min (15 rounds)

Power Hours:

Deadlift (1 rep max): 185x8 240x5 280x3 320x1 360x1 400x1 410x1 (fail)

3's of everything. pullup with blue band, dips with blue band
HSPU's with 3 abmats, 1 with 2

5 rounds of
-100m farmer carry 50lb each?
-200m run
-100m farmer carry
-6 tire flips and jump throughs
-9 stone to shoulder 75lb
-12 pushups

Legs,
sets of 10 squats, leg extensions, and leg press

Skill
Snatch - 60kg
C&J - 70kg

Strength
5-5-5-4-3 Front Squats
(60kg - 70kg - 80kg - 90kg - 100kg)

Midline
3x5 Romanian Deadlifts (60kg - 70kg - 80kg)
3x20 Russian Twists (24kg)

Track & Field
3 Laps of the Infield (Warm-up)
Lots of Pole Vault takeoffs (4-step, 6-step)
Static Stretching (Cooldown)

For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Scaled down to 100 lbs, I wasn't able to get all 10 Shoulder presses with the 115 lbs.

Warmup
Tabata- Double Unders

3 Minute AMRAP of:
5 Squat Jump
10 Air Squat
5 Each Jump Lunge
10 Each Alternating Lunges

0 double unders (srsly regressing in these)
2 rds + 5 + 10 + 2.5 jump lunge each

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Strength/skill
Power Clean + Power Jerk- 3 Minutes WU to 75%
3 Every 45 Seconds for 18 Reps

Worked @ 55# - probably too light. This was tough, very limited rest in between sets.

Strict False Grip Pull Up
2-3 Minutes Practice
1-3 Reps Every 30 Seconds for 6 Minutes

Did this with knees & feet on the ground. Felt a little easy? Need to try not to just stand up/use less legs.

For Time: 50 Kipping Ring Dips
5:46, with toes on box. This BURNED. Started doing sets of 2 midway through, and probably using more knees than I should have.