Power snatch

For time:
50 Box jump, 24 inch box (step-ups) w/ 10 lb. dumbbells
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball no ball available
50 Burpees
50 Double unders (100 jumping jacks)

3 rounds
30m Burpee-broad jumps
30m Reverse walking lunge
15x Pull-ups
15x Sit-ups

5 Rounds

10 Clean & Jerk 135/95

15 Pull-ups

50 DU’s

6am caled to 4 rounds. I scaled to 55lbs b/c I did not expect to get through this in time to run to work @ 5 rounds. Really tight from all the leg work this week. Would like to try this one @ 65lb & 5 rounds when there is more time in my day. Thus the impediments of a 6am WOD & heavy load @ work. :(

Easy 800m jog
5 Turkish get-ups per side
Skill/mobility work

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Very pleased that the achilles issue seems to be gone. I'll probably give it another week before getting back into running.

Did 3 TGUs with 40#, then the final 2 with 53#

Also did some quality stretching, and strengthened my love/hate relationship with the foam roller. Either Monday or Tuesday (or both) has my quads absolutely wrecked.

-Find 1RM Power Clean

-Death by power cleans (use 70% of 1RM):

With a continuously running clock do one rep the first minute, two reps the second minute, three the third minute...... continuing as long as you are able.

1RM Power Clean: 155lbs
WOD: 9 rounds + 6 reps at 115 lbs

POST WOD:
Tabata Situps

Back Squat 5-5-3-3-1-1 65%, 75%, 85%

Rest 5 minutes then,

6 min AMRAP

10 Wallballs

10 Box Jumps 24/20

Rest 3 min, then

6 min AMRAP

5 burpees

15 Abmats

Count total reps in both AMRAP’s

269, did so/so on the box jumps and wallballs, shined on the second AMRAP.

300 back squat, which is a PR by 25 pounds. Pretty pleased.

1:00 AMRAP Front Squats
Immediately after, 1mi run.

Score as squat count and mile run time.

20 Muscle ups for time

1st 5 kilometers run benchmark