Best time = 1:21

4 attempts

1) 3X5 Muscle Snatch –95#

2) 7X2 Snatch from worst position – 7x155# Hi-hang

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk 185# Above the knee, off blocks

Warm up:
1000m Row
100 OH Walking Lunge

Snatch Assistance:
Pressing Snatch Balance 4x2
55-55-55-55
Snatch Balance 6x1
55-55-55-55-65-65
(in between 20 sec hollow rocks)

Power Snatch 6x1 every 30 seconds, light weight, technique focus
75lbs

Complex:
Power Snatch + Low Hang Snatch + Snatch Balance
4x rest as needed
65-65-65-65

Front Squat 3x3
95-105-125

4 Rounds (not for time)
KB Goblet Squat 10x
KB Swing 10x
(35lbs)

Conditioning/Capacity:
MAX REPS
1 min burpees
3 minutes jump rope
2 minutes burpees
2 minutes jump rope
3 minutes burpees
1 minute jump rope
(621 reps)

3x30 second locust pose
3x30 elbow plank to dolphin rocks

Skill
Snatch - 77kg
C&J - 90kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)

Midline
3x8 Back Extensions (20kg)
2x30 seconds Weighted Plank Hold (10kg with extended arms)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
3x200m - (29 seconds, 30 seconds, 30 seconds)
5x1 Hurdle Lead Leg Runs + 5x1 Hurdle Trail Leg Runs + 5x1 Hurdle Runs
Some Running and Walking + Static Stretching (Cooldown)

4 rounds for max weight of the following complex.
(Cannot drop bar throughout set)
9 deadlifts
6 front squats
3 shoulder to over head

10 minute amrap:
5 double KB man makers 35lbs
10 box jumps 24 inch
15 V-ups

After workout went on legion run (1/2mile)

20 minutes incline treadmill
10 minutes stepmill

Shoulder Warmup (2x)
10x Front Raise
10x Lateral Raise
10x V Raise

60 sec spidercrawl
Superset:
3x6 Incline Chest Press
3x6 Dips

60 sec spidercrawl
Over & Back 3x6

60 sec spidercrawl
6 Ways 3x6

60 sec spidercrawl
Hang & Swing 2x25 + 10 FROM

Strength:

Hang Squat Cleans - 3x135, 3x155, 3x175, 3x195, 3x205, 3x215, 3x220

Metcon:

AMRAP 12 Mins: 3 Hang Sq Cleans (180lbs), 6 Box Jumps (30"), 12 Jumping Lunges

Result - 6 Rnds + 9 Reps

Workout
20 min AMRAP of:
- 10 reps dumbell snatch @ 55lbs (5 ea. arm)
- 10 hand-stand push ups
- 10 toes to bar

Results
Completed 12 rounds

Notes
AC in the gym was out today. Had to take some extra water breaks and it was hard to maintain normal intensity. Despite that, this is one of my favorite workouts!

3 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups: mod ring rows

hang squat snatch: up to 100#
(failed at 105#)

CF Mainsite WOD:
135# squat clean, 15 rep
30 T2B
30 BJ
5 MU equivalents (2x)
35# KB PP, 30 rep
30 DU
95# thrusters, 15 rep
30 pull ups
30 burpees
300ft walking lunge w/35# plate OH
= 27:38

1 mi run = 8:22