Skills

• 1RM Clean & Jerk + Snatch (Max 3 attempts)

Tabatas

• Burpees 8x (20s work + 10s rest)
• 1 min rest
• Ring Dips 8x (20s work + 10s rest)
• 1 min rest
• Jumping Pullups 8x (20s work + 10s rest)
• 1 min rest
• V-ups 8x (20s work + 10s rest)

Pre-WOD
Work Up to a heavy Squat Clean to Overhead

For Time:
-15 Power Clean (135/95#)
-30 Wall Ball Shot (20/14#)
-45 II Unders (2:1)

-10 Power Clean (155/105#)
-20 Wall Ball Shot
-30 II Unders

• 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

21-15-9 of:
HSPU, Ring Dips, Pushups
about 12:30 - not too great of a time but I was really squeezing in a workout at night and it was ok. Had fun and it was hard and fast.
This felt harder than usual, but I just kept on going. I did this in G.F. in garage at 31 Cunningham. It was cold out and I liked that environment of the dirty garage alone at night actually.
Not much warm up at all.
I did a lot of kipping HSPUs and I'm starting to feel that using the kip may get me better results but may not be developing me if I use it too often.
Post WOD, I did a few skin the cats and then since my grip was toasted I did some MUs... WOW they were tough with a gone grip. I did 3 sets of 3 and a very little bit of stretching. I then watched NCAA wrestling.

Tabata:

Burpees
Pull Ups
Hollow Rock
Squat

3 rounds

50 Air squats
7 Muscle ups (subbed for 3 pullups and dips for each MU)
10 Hang Power Cleans 60k

Monday 15th April Lunch Pass:

Max Vertical Jump 100cm

WOD 10 rounds for time:

• Run 100m
• 10x Hand Release Push ups
• Run 100m
• 10x Kettlebells 24/16kg (or 20 kg x 12)
• Rest exactly 30 seconds:

7 min AMRAP
8 push-ups
10 med ball cleans
12 sit ups

Pre-WOD:
- Find 1RM Strict Press (125)
- Find 1RM Jerk (145)

WOD - 7min AMRAP:
- 3 Snatch (95#,65#)
- 3 Burpees
- 6 Snatch
- 6 Burpees
- 9 Snatch
- 9 Burpees ... etc.
Count total reps completed.

WOD: 30 Muscle Ups (For Time)
- Max Out First Set

       - Modified: 
                       30 Ring <a href='/journal/movements/310'>Dips</a>
                       30 Chest To Bar Pull Ups
                       30 Ring <a href='/journal/movements/310'>Dips</a> 

Post: 5 Rounds Not for Time:
10 GHD Sit Ups
30 II Unders

3 Rounds for time

• 1 Power Clean 50kg
• 3 Front Squat 50kg
• 1 Power Clean 50kg
• 4 Lunges (2x each leg)
• 30 Double Unders
• 25 KB Swing (24kg)
• 20 Pull Ups
• 15 Box Jumps
• 10 Toes to Bar
• 5 Burpees
• 400m