10min work on each
Snatch grip deadlift
Non heaving snatch
Snatch balance w/o dip

Deadlift 3 sets of 5 reps @ 85% 1RM
225x5, 245x5, 265x5, 285x5, 300x5, 310x1, 330x1
Then

3 Rounds for time:

30 DU
15 Burpees
5:20

Smoked today! Started a new academy class. Cold ass weather and lots of yelling!

For Load:
Split Jerk 1-1-1-1-1-1-1

For Rounds:
10-Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

Sunday 121021
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Hice:
30 Abmat Sit-up 1 Muscle-up, 25 Abmat Sit-up 2 Muscle-up, 20 Abmat Sit-up 3 Muscle-up

30 Shoulder Press 75/55
20 Butterfly Set ups with Ball 20/14lbs
10 PUll ups
30 Push press
20 Butterfly Sit ups with Ball
10 Pull ups
30 Push Jerk
20 Butterfly Sit up with Ball
10 Pullups

4-4-3-3-3-2-2-2-2

10 situps 20 mountain climbers

Pre-WOD
7 X 2 Hang Clean, 75-85-85-95-105-105-115

For Time
5 Squat Clean (as heavy as possible)
25 Pull Up (banded)
4 Squat Clean
20 Pull Up
3 Squat Clean
15 Pull Up
2 Squat Clean
10 Pull Up
1 Squat Clean
5 Pull Up

5 rounds
5x Back squat (bw) <-- 225 lb
5x Pull-ups
5x Burpees

4:49

“Filthy 50″

For time,

50 Box jumps 24/20

50 Jumping pull ups

50 KBS 16kg

50 Walking lunges

50 K2E

50 Push press 45#

50 Back Extensions

50 Wall balls 20/14

50 Burpees

50 Double unders

(box jump, burpee, pull up, Lunge, KBS, push press, K2E, back extension, wall ball, burpee)
Did everything Rx, but will not mark it as Rx b/c my Wall Balls did not make it over the top of the blue line. This is better than I have done in the past. :) (btw, very slow K2E b/c my hands were pretty bad off after doing Angry Helen 12hrs previously)