WOD:

Buy-in: 30 Glute-Ham Back Extensions

then,

Double-Unders
Bicycles
100-80-60-40 and 20 rep rounds, for time. Post time to comments.

heavy front squat
2-2-2-2-2-2-2

135-#155-#225-#225-#235-#245-#255

then

7 rounds
10 OHS 95#
10 V ups

Front Squat 1-10-1-20-1-30 reps

145-1055-145-95-145-75

Power snatch 1-1-1-1-1-1-1 reps

65-75-85-95-105-115-115

Yep, 10 000 meters. For time.

Doing linear progression of back squats. Today I actually even incorporated proper breathing technique, and it really seemed to help.

3 x 5 - 100 lbs

It actually got easier on the last set. Amazing.

Song of the Day:
Upon This Tidal Wave of Young Blood by Clap Your Hands Say Yeah (see video link)

0:00 – 10:00 – 1600m Row, Max Clean and Jerks (60/42.5)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Row, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Row, Max Thrusters (42.5/30)

Warm Up:
350 Single Jump Ropes (adding 25 LBs Vest)
150 Single Jump Ropes (no vest)
2x:
10 Air Squats
10 Bar Squats (with 45 LBs bar)
10 Good Mornings (with 45 LBs bar)
10 Romanian Deadlifts (with 45 LBs bar)

One-Rep Max:
Squat
235 LBs (PR)

Practice:
Snatch at 65-85% of one-rep max: Worked a series of these between 75 LBs and 95 LBs
Sotts Press: 3-3-3-3 (PVC, 15 LBs Bar, 35 LBs Bar, 45 LBs, Bar)
Snatch Balance (did a series with the 35 LBs bar and a series with 55 LBs)

Extras:
75 Reverse Hypers (light) at 70 LBs
Double Effing Unders

2017 Regional qualifier WOD

21 Thrusters 42.5 KG RX (scaled 30kg)
3 Rope climbs (no leg help)
15 Thrusters
2. Rope climbs
9. Thrusters
1. Rope climb

30 Back Squat
10 Shoot Thru's
20 Back Squat
20 Shoot Thru's
10 Back Squat
30 Shoot Thru's

Back Squat weight is 225#

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

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didn't get my chin over the bar on the last several pullups so no rx, but next time.