Hang snatch: 3x5, light weight (75#), focus on technique, keeping back angle and butt down
Below knee snatch: 5x5, 75#, focus on butter flying knees, back angle, etc
Snatch dead lift: 5x5, 125# tech, knees, etc

Hang clean:, 3x3, 125#, speed, back angle
Below knee clean, 3x3

Jerk from rack: 3x3,125#, dip-drive, head thru, fast split

-Buy In-
Skill: Skin the Cats

WOD
For Time:
20 Calorie Airdyne Sprint
21-15-9
Burpees
Overhead Squat 95/65

-Cash Out-
3 x 8 Shoulder Touches
- had to do these off rach with bar at highest position. Kept losing balance and coming off the wall.

5 Rounds for time:

15 Pull ups
15 Air Squats
400M Run

3:00
max Box jumps 24"
59 reps

Consecutive DU
26

3x8 Overhead Squat

WOD: for time
-30 Box Jump
-30 Jumping Pull Up
-30 KB Swing (53/35)
-30 Each Leg Walking Lunge
-30 KTE
-30 Push Press (45)
-30 Back Extension
-30 Wall Ball (20)
-30 Burpee
-Double Under (100)

8 Sets of 4 Reps with approximately one minute rest (1:30 running clock)

5 sets @ 75
3 sets @ 85

(24kg x10 w/ 10sec rest) x10

10 Swings usually equals 20 seconds of swinging

Warm Up:
3x
5 Pull Ups
10 Push Ups
10 Pistols

200 Single Jump Ropes -or- 50 Double Unders

Mobility:
Foam Roller and Bar
PNF
Shoulder with Kettle Bell

Strength:
1 Rep Max Narrow Grip Bench Press
175 LBs (PR)

MetCon:
4x
10 Ring Dips
10 Clapping Push Ups
10 Push Press (105 LBs)
20 Sit Ups

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

8:26 (I think - it was 8:2something)

Pushed it, enjoyed it.

Buy In- 1000m Row

Then,

30 Double unders

15 Toes 2 Bar

10 Supine ring rows

3 Rounds

ring rows sucked!