20 Back Squat (unbroken)

•Power Snatch + Snatch Push Press + Overhead Squat - 70%(#135) (of PS) x 2+2+1, 75%(#145) x 2+2+1 x 2, 80%(#150) x 2+2+1 x 2

•Power Clean + Power Jerk - 75%(#175) x 2+1 x 2, 80%(#195) x 2+1 x 2

1. Snatch
   A. Squat Snatch, 3x1 - from high hang - at the pockets - 125, 115, 115
   B. Squat Snatch, 3x1 - from below the knees - 165, 155, 155

2. Front Squats
   A. 3RM - 255
   B. 10RM - 205

3. GOAT TRAINING - I did A. COMPLETED.
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 20
   Odd: 5 HSPU - rings, elevated, kipping or strict
   Even: 200m Run or 200m Row

B. Handstand Walking
OTM x 20
Odd: 10M Handstand Walk
Even: 200m Run or 200m Row

C. Overhead Strength
OTM x 20
Odd: 6 Push Press
Even: 200m Run or 200m Row

Skill
Some Double Unders

WOD
As many rounds as possible in 10 minutes of:
5 Ring Dips
50 Double Unders
Doing this after those handstand pushups yesterday was a bit stupid as my shoulders were really tight. Starting the workout my double under form was shit and I tripped on the rope like a hundred times but it got better as time passed.

5 Rounds For Time : 10:27

200m Row
7 Pull-ups
8 DB snatches #35

Post WOD:
Ab-work 25 Rounds Tabata
3x5 Unbroken ring-dips

-Buy In-
Strength: Deadlift

WOD
As Many Rounds as Possible in 12 Minutes:

10 Box Jumps (24/20)
8 Kettlebell Snatch – Left Arm 53/35
8 Kettlebell Snatch – Right Arm 53/35
10 Toes to Bar

-Cash Out-
800m Run

Buy-in: Had completed 5/3/1 for this week, Coles had me work on hang cleans so…..I did:
8 GHD raises then hang power cleans 5×1 @ 185#, 3×1 @ 205#.
WOD: 5rds+10BJ+8+8+5T2B RX’d
Cashout: 3:16

Pre-WOD
11 minute Clock
5 minutes-2 Power Snatch OTMEM (135#)
1 Minute Break
5 minutes- 1 Power Snatch OTMEM (145#)

WOD: 10 Minutes OTMEM
Alternate Minutes
15-KB Swings (53#)
200 meter run

Attempted Max bench pressat #80 unbroken, 10 reps. Needed 22 to get 1 point: .5 point
Tabata situps: needed 88 to get 1 point, got 81: .5 point. Used two yoga mats this time and it helped alot.

Shoulder Press 5x5

1 set at #95
1 set at #105
3 sets at #110

5-5-3-3-1-1 Push press (30-50-60-70-80-85) PR

Then,

15min AMRAP

8 Ring dips (MOD: dips with purple band)

10 Box jumps 24/20

12 Overhead walking lungs 95/65 (MOD: 45#)

10# pr on push press! 45# was plenty heavy for the oh walking lunges, esp. on the left knee, I wasn't very stable toward the end.

5 + 25