5-5-5-5-5 Snatch

Then;

“Amanda”

9-7-5

Muscle ups (GOOP)

Snatch 135/95 @75#

4 mile Easy Run around neighborhood
Time: 37:45
Avg Pace: 9:26
Elevation: 330

http://connect.garmin.com/activity/148400288

Legs felt pretty good. Could tell they were tired from yesterday's WOD and heavy prowler pushes on the hills though.

15 Minute AMRAP
100 M Run
5 HSPU
15 Air Squats

3 Push Press on the minute for 9 minutes @ 65% of your 1 RM from last week (77#)
Then:
12 min AMRAP
4 HSPU
8 Box Jump 24′/20″
12 KBS 24kg/16kg

YAY almost legit HSPU's!!! Only used 2 abmats & did 24" box

4rds for time:
6 Power Snatch (115#)
30 Double Unders
4 HSPU
20 KB Swings (1.5pd)

EMOTM do 4 burpees.

5-5-5-5-5 Snatch worked up to a very sloppy 135

Then;

“Amanda”

9-7-5

Muscle ups GOOP

Snatch 135/95 @ 115

Worked on receiving the bar in a squat, I still need major work on this lift.

Squat Clean
3-3-3

For time:
30 Handstand push-ups
40 Pull-ups (w/ band)
50 Kettlebell swings, 1.5 poods (overhead) (35lb)
60 Sit-ups
70 Burpees

5 Rounds

Deadlift -5
Push Press -5
Rope Climb - 3
Log Clean or double kb Clean- 3

Finisher:
Lane of Pain Sprints Relays (40 yards) x 5

Buy In: max box jumps in 60 sec - 27 @ 20"

Lift 5RM Dead Lift 255 LBS PR

WOD
5X
10 1 arm kettle bell swings per arm @ 16kg
10 sprawls
10 wall ball @ 18kg

Time: 10:34

16kg wall ball prescribed weight but none available so I went up to 18kg

ran to floodwall and back with Zac before class
Worked on jumping pulls up and tried to do negatives !