Heaving Snatch Balance

For time:
140/90 kg Deadlift, 21 reps
42 Ab-mat sit-ups
140/90 kg Deadlift, 15 reps
30 Ab-mat sit-ups
140/90 kg Deadlift, 9 reps
18 Ab-mat sit-ups

6 Rounds of :
12 Hang Cleans (115/95)
12 Ring Dips

Men's Time to Beat RX'd: 6:20 by Coach Kevin Hughes, Crossfit FTF, Fresno CA
Women's Time to Beat RX'd: 6:30 by RXBOUND, Seattle WA (http://rxbound.blogspot.com)

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

3 Rounds for time
4x 12' Rope climbs
7x power cleans 115#
50x double unders

Partner WOD
Complete with a partner
100x kettlebell swings 1.5
100x ohs 75#
100x box jumps 20"
100x SDHP 75#

Todd Stefan was my partner

Warmup/skill - double unders

5 rounds
15 American Swings (53/35)
12 Toes2Bar
9 Hang Cleans (135/95)
6 Push Press (135/95)
Stoplight Run

Cool down - couch stretch 2 minutes each side

Wendler deadlift target 3x5

#MetCon | 15’ AMRAP of:

##clean complex (death by 40 kg + 2 kg…)

• 3 deadlifts
• 2 squat cleans
• 1 hang power clean
• 1 shoulders to overhead

110 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU 1 1 1 1 2 2 2 reps
- MU from ground, jump to rings 1 1 1 1 reps
- Total of 14 muscle ups

2.Jacked gymnastics
A. Strict HSPU
4 rounds:
- 40s max effort box assisted strict HSPU > 20" box
10 6 5 6
- 40s recovery pace PVC strict press

B. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
- Done

3.ATP strength