2 Gym Length Bear Crawls
16 KB Snatch + Lunge Each Leg (35#)
4 Gym Length Bear Crawls
12 KB Snatch + Lunge Each Leg
6 Gym Length Bear Crawls
8 KB Snatch + Lunge Each Leg

Skill
Muscle Ups
These are much more efficient now.

Strength
1x20 Deadlifts (80kg)

WOD
For time:
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 50 yards
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 100 yards
5 Muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards
I am starting to get better at muscle ups since I only did one failed rep.

1) Snatch:

2X2 @ 70% = 125 - I did 1x2
2X2 @ 80% = 140 - i did 3x2, failed 2 reps on the last set
2X1 @ 90% = 155 - f, m?
2X1 @ 95% = 165 - f, f, m, m
4X1 @ 85% = 148.75 - Fx4, lowered to 135# - mx4

lots of fails - though I did hit 2 reps of the 165, missed all 4x1, dropped to 135 and hit them all

Rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Part 2 - missed, will make up somewhere somehow someway
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

Skill

10 minutes free-standing Handstand practice.

Conditioning - Modified from:
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

To - 50c A/D, 3 Rounds of 30/30 pushups situps, 30 cal A/D

For time. - 11:37

8 min AMRAP:

1 back squat #225
5 HR Pushups
2 back squats #225
5 HR Pushups
3 back squats #225
5 HR Pushups
.....

Warm up 2k Row

Back Squat - warm up sets then 5 x 3 @ 90kg

Clean and Press - Warm up sets then 5 x 5 @50kg

WOD
5 Rounds for Time:

10 Dumb bell Snatch (16kg) 5 Left / 5 Right
10 Dumb bell Swings (16kg)
10 Burpees

Time: 12:37

3k Row

Shoulder Press 5-5-5-5-5

Then,

“Diane”

21-15-9

Deadlifts 225/155

Handstand push ups

Running up a hill/stairs.

6 Rounds
3 Strict Overhead Press (2 Rds #145, 3 Rds #155, 1 Rd #160)
12 Forearm curls (#50)
12 Forearm curls backward (#20)

Then...

6 Rounds
12 Back Extensions
12 Calf Raises (#185)

Build up to 1RM

Started with 95 lbs warm-up
135 x3
145x3
155x3
165x2
170x1
175x1
180x1

8 rounds:

30-sec Handstand
30 seconds Squats