1000m run
50 barbell lunges @ 105
40 GHD sit ups
30 KB swings @ 32
20 Thrusters @ 105
1000m row

9-7-5
Snatch @ 115
Jumping Muscle Up

3x: 25m front rack walking lunges 60/40kg, 25 kipping hspu

Metcon:

20 Min AMRAP: 6 Power Snatches (95lbs), 12 Thrusters (95lbs), 24 Games PUs, 48 Lateral Bar Jumps

Result - 4 Rnds

result -

5 rep max: 335#

100 snatches for technique:
20 snatch balance
20 hang squat snatch
20 power snatch
20 right split snatch
20 left split snatch

55#. All felt solid except landing on left split snatch

20min AMRAP

10 Hang power snatch 95/65 (MOD: 55#)
10 Overhead squats 95/65 (MOD: 55#)
10 Ring dips (MOD: dips w/ green band)

3+14

First time doing 55# in a wod for the OHS. I still struggle with flexibility in my back. Really concentrated on form. At first, was told that my knees were coming in. Widened my stance and that corrected the issue. Mostly did singles for OHS... but strung a couple together in the 2nd and 3rd rounds. Probably my worst movement so glad I got to practice them. Wrists were KILLING me! Note to self: Don't forget wrist wraps on snatch/OHS days!

after today's wod, stayed for the hour long yoga class afterwards.

Vacation Travel WOD:

400M Run
(3) Rounds of :
- 20 Air Squats
- 20 Push Ups
- 20 Burpees
400M Run

Completed at my parents house in Galloway, Arkansas. Had to Deet away the mosquitos, shower and head to Nashville with the family.

3 rounds of: 20 cal row, 10 ohs from floor 60/42,5kg. Rest 1:00 between rounds.