Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

approx 54 + 50

`7x2 split snatch

135-145-155-165(f)-155-145-145

Couch stretch warmup

Skill: pistols and HSPU
5x3

5 rounds :
Gate sprint
3 pistols each leg (use box if necessary)
5 HSPU
7 toes to bar

*After 5th round, cash out with 50 double unders or 120 singles

Class is at 4:30 on Monday.  We will re-test 2012 open workout 12.4.

Skill:
Double unders and wall ball efficiency practice

Workout:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target/14lbs to 9' target)
90 Double-unders
30 Muscle-ups
*will be ran in heats of 2-3 with judges

Compare to your previous results here --> http://games.crossfit.com/team/1111

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Pre-Wod:
Front Squat - 10-8-6-4-2 (135, 155, 175, 200, 225)
Hang Clean - 7 X 3 (155, 175, 185, 195, 200, 205, 215 - tried 225, failed last 2 attempts)

WOD:
For Time (7 Minute Cap)
21-15-9
Burpees
Pull Ups

Warm up: 3 rounds
200 M run
10 KB swings

Skill: Goat
Work on what you are weak on

Conditioning: 3 rounds
400 M run
15 KB swings
10 push-ups

A. Snatch Technique and Skill Work

B.

7 Hang Power Snatches

14 Barbell Lunges (R+L=1) (bar racked on back)

AMRAP in 10 min.

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 1/2 pood#
12 pull ups

21-15-9

Thrusters 65lb
Pull-ups