5 Rounds

10 Deadlifts 225/155 (MOD: 115#)
15 Box jumps 24/20
20 Abmats
200m Run

First time cleared to do abmats since injury. Still keeping the DL's low for now. Before we started Burt said I should get under 17 min, so I tried to keep ea. round under 3.5 min. He also warned me about rounding my shoulders on the DLs and we worked on it after the wod.

16:11 (I think? It was 16 something, will check tomorrow)

Dynamic warm-up (Med-ball clean)

Skill and Drill the Snatch

WOD

Snatch 3-3-2-2-2-1-1-1-1-1 reps

After Bash

Med-ball Clean 100 reps

I got up to 135 on the snatch. I failed putting up 155 lbs.

10-8-6-4-2
Front Squat
Burpee pull-up toes to bar

I do not have the pull-ups down or toes to bar down so I had to jump for my pull-up and do knees to chest or as high as i could go.

Felt good! Out of breathe and could feel my heart pounding but that mean I worked hard!

Bench Press
135 x 10 - 155 x 10 - 175 x 8 - 195 x 4 - 205 x 2

Back Squat
135 x 10 - 175 x 10 - 205 x 7 - 225 x 5 - 245 x 3 - 175 x 10

Shoulder Press
95 x 8 - 95 x 8 - 95 x 8 - 95 x 6 - 95 x 6

Pull-ups
5-5-5 (40 pound assist on knee machine)

Sit-ups
10-10

Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle-up (6kg)
Snatch: 70kg
Split Jerk: 80kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)

Strength
3-3-3-3 Front Squats
(80kg - 90kg - 100kg PR - 90kg)

Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle-up (6kg)
Snatch: 70kg
Split Jerk: 80kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)

Strength
3-3-3-3 Front Squats
(80kg - 90kg - 100kg PR - 90kg)

5 Rounds

10 Deadlifts 225/155 (MOD: 135#) I wanted to be okay for tomorrow's Open WOD
15 Box jumps 24/20
20 Abmats
200m Run

23:34

WOD
30-20-10 reps for time of:
Double Unders
Pullups

PR'ed by 23 seconds!

strength
Snatch - 80kg PR
C&J - 100kg Fail
Clean - 110kg Fail

workout
AMRAP in 7 minutes of:
7 T2B
7 burpees
(7 rounds + 4 T2B)

1. 20 Min to Establish a 1RM Snatch (practice getting low)
   95# need to forget about heavy and learn the damn form.

2. "Marathon Monday"
   3 RFT:
   4 Squat Clean and Jerks (185,125)
   15 Pull-ups
   13 Burpee lateral jumps over barbell
   After 3 rounds are complete:
   800m run
   Your time is your total time for all 5 rounds plus the 800m sprint.