Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 115
*Sets 4-6 – 135
*Sets 7-9 – 155
*Sets 10-12 – 180
*Sets 13-15 – 195 (f)
B.
Three sets of:
Snatch High Pull x 1.1.1 @ 205
(rest 5-10 seconds between singles)
Rest 2 minutes
C.
Four sets of:
Front Squat x 5 reps @ 41X1 @ 225#
Rest 3 minutes
D.
Three sets of:
5 Muscle-Up Transitions
14 Alternating Reverse Lunges with 32/24 kg KBs
21 Sit-Ups
Run 400 Meters
Rest 3 minutes
18:30

a) split jerk up to 145#
b) FS: 5×115#, 5×145#, 5×165#
c) Wed Comp WOD: 14:02
600m run, 25 thrusters (85#)
600m run, 25 BJs
600m run, 25 pull ups

Squat snatch 1x3 @75%, 4x2 @80% (75, 80#)
Jerk 1x3 @ 75%, 4x2 @80% (110, 120#)
1x20 back squat @ 110#
Clean pulls 4x3 @100% (150#)

12min AMRAP
10 burpees
25 II unders

10+2

AM
Skill
Power Snatch Doubles from Blocks - 40kg, 50kg
Power Clean from Blocks & 3 Push Presses - 50kg, 60kg
Power Clean from Blocks & Push Press - 70kg

Strength
3x3 Lunges (Back Rack)
(60kg - 65kg - 70kg)
3x5 Romanian Deadlifts
(65kg - 75kg - 85kg)

Midline/Accessory
3x10 KB Weighted Situps + 10 Russian Hard-Style KB Swings (24kg)

PM
Sprinting/Running
Dynamic Stretching + Some Jumping Rope + 1000m Run (Warm-up)
3x3 Medicine Ball Kneeling Chest Throws (8kg)
5x150m Hill Runs (Walk back as rest)
(26.40 seconds, 27.50 seconds, 26.81 seconds, 26.22 seconds, 26.30 seconds)
Lots of walking + static stretching (Cooldown)

A. paused HPS - 1,1,1; rest 1 min - form over load (SCORE: 135)
B. paused HPS - 1,1,1; rest 2 min - loading sets (SCORE: 155)
C. paused HPS - 1,1,1; rest 3 min - go for it (SCORE: 185)
D. PS TnG emom - 70% 1RM x 3 - 15 min (SCORE: 155)

+

3 rds for time:
25 KBS 2/1.5 pd
25 burpees
SCORE: 8:09

Notes:
- practice vertical jumps, broad jumps and reverse shot to get hips open before PS
- post video of KBS/burpee tester
- pause at just below knee cap, think hip speed and force into ground more than speed under bar

A. Clean off high blocks - build to a tough-ish single in 12 min (SCORE: 225)
B1. FS @ 30X1; 3-4 tough x 5; rest 20 sec (SCORE: 275, 295, 305, 305, 305)
B2. AMRAP COVP chin ups; rest 4 min (SCORE: 21, 21, 22, 20, 19)
C. AMRAP jump switch lunges in 40 sec; rest 60 sec x 3 (SCORE: 39, 37, 37)

Notes:
- form over load on clean - ride down if pulled high
- all sets working sets for FS so warm up appropriately - compare opening weight to last week's BS weight - should be close to 85% of that
- go for it on chin ups, if you are hanging on bar, you can do more
- knee SLIGHTLY kisses ground on lunges, keep feet same distance apart

I did an increasing ladder every 80 seconds of: (can't put the bar down to regrip or anything after starting each set)
3 Deadlift
2 hang power clean
1 Jerk
I started with 65 lbs
65 lbs, 85, 95, 105, 115, 125, 135, 145, 155, 165 (did 3 DL, and 1 HPC, but failed on the 2nd.)
After I failed the complete series, I took about 1 round off and continued on the same every 80 seconds for 3-4 more rounds with:
1 DL,
1 HPC
1 Jerk (I did jerk, not split jerk, until my singles then I did split a little bit)
I did all 4 sets using the 165 lbs. I was actually not very explosive with the jerk. I need to work on that as well. I need to work on the explosiveness of it. I was basically pressing it. I was not really using my hips and not exploding down and under the weight at all. maybe because I was a little tired but not that bad.
I also need to work on faster elbows and really shrugging the weight up. I was not really using my hips and shrugging enough. 165 is not that heavy for me anymore to HPC. If I can bang out 15 at 135, then I should EASILY be able to rep out 3 at 165.
I stared to wear the belt on this set, and I started to wear the wrist wraps after 135 set)

I did this one post WOD, to get a little speed and a burn in after a little more weighted and technical WOD ladder
It was not that bad, and I did 100 T2Rings the morning before as well. That's why I did actually feel the situps a bit.
I did it in about 4:30
I did have a couple trip ups on the DUs, but not that bad. Situps were all pretty fast.

last time: 5/6 at night:
Post WOD: Annie
(50-40-30-20-10) DUs + Situps (I do mine anchored)
4:25
I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
Fun finish.

30 Snatch (105 lbs)

21-15-9 Toes-to-Bar Ball Slam (20/14)

Shoulders pulling so I switched to k2c after 11 t2b.