Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

3 Rounds, no time element.

15 dumbbell upward row 50 lbs
15 dumbbell shrugs 50 lbs
15 barbell shrug 45 lbs
15 side laterals 10 lbs
15 behind the back barbell shrugs 45 lbs

Warm up

4 rounds of:
Toes to bar, 10 reps
40kg deadlift, 3 reps

WOD for time:

run 800m

10 rounds of
40kg clean and jerk, 10 reps
Hand release push ups, 10 reps

then run 800m

20 Min AMRAP
7 Squats
7 Pushups
7 Burpees

Did 19 Rounds plus 15 reps

Did 17+15 rounds in the same WOD on 24 June 13. Solid upgrade after a month. Kept up a round a minute until about 11 rounds in.

Did some toe to bar practice beforehand.
Did a 30 sec L-hang afterwards. I think I might start doing that every day for a bit.

100 squats--7:00
Ab ripper X2 (16m)
233 lbs

2.5 mile rum
10 x 3 pause squats at 65#

Prep
15 min. jog on the treadmill
5 min. walk on the treadmill @ 18% incline

Workout
5 rounds of decreasing reps each round:
- Handstand pushups (10, 8, 6, 4, 2 reps)
- Wallballs @ 14lbs (20, 16, 12, 8, 4 reps)
- Burpee box jump overs @ 24" box (10, 8, 6, 4, 2 reps)
- Ring dips (20, 16, 12, 8, 4 reps)

Post-Workout
5 strict pullups EMOM for 10 min.

Results
22:13 - Got some good work on the shoulders and upper arms.

Notes
After a heavy leg day yesterday, this was a great workout to loosen up the legs. This was a nice body weight workout.

22 minutes on treadmill for distance: 2.70 miles

Shoulder to overhead
SP 45/55/65/75/85/95
PP 105/115
PJ 95/105/115/135 5x1@ 135

Snatch Technique Day
5x3
Snatch Balance: 55, 55, 65, 70
Hang Power Snatch: 55, 60, 65
Hang Snatch: 55, 60, 65
Power Snatch: 55, 60, 65 did extra 3 reps with 70
Snatch: 55, 60, 65, did extra 3 reps with 70

Weight felt good for technique. I'm confident I could snatch 80-90# for 1RM

Back and legs are dead. Not sure what's going on with recovery. Maybe I've been lifting heavier than normal.

Strength

Squat 5rm, 125
then perform max repetitions at 80% of 5rm 13

Push Jerk 2-2-2-2-2

Wod

Every 20 seconds for 10 minutes

perform 1 power clean and jerk at 65%-80% of your heaviest set of 2 push jerks.