10 min AMRAP
10 KB G2O - Right arm (53/35)
8 Overhead lunges - Right arm
10 KB G2O - Left arm
8 Overhead lunges - Left arm

RX. 3 rounds + 24 reps. Improved by 24 reps. KB snatched this time.

Warm-Up: snatch review

WOD

For twenty minutes complete

Even minute 5 <a href='/journal/movements/1652'>max height box jump</a>s
Odd minute 5 <a href='/journal/movements/205'>hang power snatch</a>

After bash: Run 1 mile

I'm not sure how high my box jump was...I think it was around 36". I used 95 lbs. on the snatch. My mile run was 8:24, which felt damn slow! My legs felt like lead weights.

Work up to a heavy set of 3 touch and go power snatch- 145

WOD:
For time
10-9-8-7-6-5-4-3-2-1
Power Snatch- 115
Burpees

Strength
1RM Strict Press = 205# <--PR

WOD

10 burpees over bar
5 press @ 50% (95#)

AMRAP 10

Strength
1RM Deadlift = 385# <--PR

WOD

12 – 9 – 6 – 3
power snatch @75% (135#)
chest to bar pull-ups

Skill
Snatch off Blocks: 65kg

Strength
1-1-1-1-1-1 Shoulder Press
(40kg - 50kg - 60kg - 65kg - 67kg - 69kg fail)
3-3-3-3-3-1-3 Back Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 120kg - 100kg)

800m
30 box jumps
30 knees to elbow
30 walking lunges
30 kettlebell (45 lbs)
30 Burpees
400m
30 deadlift (125 lbs)
30 wallball (20 lbs)
30 double-unders
30 push press (65 lbs)
30 dumbbell cleans (25 lbs each)
200m

EMOM for 10 minutes:
1 wall walk
ME air squat

For time:
Burpee box jumps

21-15-9 of 225 lb deadlift and hand stand pushups ( I did this during my lunch hour at Mid City so I was a bit rushed to warm up, finish up and get back to work)
This is the first time in a long time that I tried this workout.
I like it as it's fast and both advantageous and inversely challenging to larger and smaller athletes. The HSPUs are easier for a lighter person while the DL is easier for a bigger person, so there is a great equilizer in this workout.
I also have not done a DL in a long time... I think the pinched nerve in my neck was a concern for a while and I'm still kind of nursing that a bit.
I warmed up in about 12-15 mintues, and then started warming up with the DL. I did 135 x 5, 165x5, 205 x 4, 225 x 4. I also played with a few HDPUs both strict and kipping alternating after each DL warm up set. They felt pretty good and explosive.
I went DL: 15 +6, HSPU: 15 +6
DL: 11+4, HSPU: 11+4
DL: 9, HSPU: 9
in about 4:57 - could be a record but I don't think so... but I'll mark it down for now until I read another better record if I find it.
POST WOD:
I did a couplet of: DUs & T2B
I did: 50 DU, 15 T2B, 40 DU, 10 T2B, 30 DU, 10 T2B
Good and hard fun stretching out post wod blow out.

Work up to a heavy set of 3 touch and go power snatch - 135

WOD:
For time
10-9-8-7-6-5-4-3-2-1
Power Snatch - (RX: 115#/75#)
Burpees