Class at 4:30 on Monday. Note: I'm lucky to make it to the gym much before 4:30 due to my new work schedule, so feel free to do some independent stretching beforehand.

Skill:
Every 40 seconds x 10
- power snatch to hang squat squat snatch ( no more than 60-70% of max squat snatch)

Then,

3 rounds (12 min cap): (1 min rest between exercises)

• Non-heaving drop snatch x 5 (see video - 

• Max effort nose to wall shoulder touches (scale to keeping only nose and toes to wall for as long as possible or feet on a box shoulder touches)

WOD:
5 rounds for time:

5 HSPU
10 C2B pull ups
15 OH kb swings (53/35)

Turkish Get Up, 5 minutes for reps(moderate load, focus on good movement and control).
Then:-
In 15 minutes, complete as many rounds as possible of:
10 Dumbbell Snatches @ 35lbs/25lbs(alternating arms)
10 Push Ups
30 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: DB @ 45/30lbs.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 5 Pullup Pullup Still Shaky

Result: 24KG (KB - 9 Reps) , 4R+10+10 (15 DU)

Tried breaking it up and doing the strength portion in the morning. Percentages based off 340

Strength

High Bar Back Squat: 
1X5 @ 80%, - 275

2X3 @ 85%, -  295

2X2, 2X1 @ 90% – 305

rest 2:00 between sets

After yesterday's WOD, I have nothing left in my legs today!

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
PVC Pass-through
Kettle Bell on shoulders

Max Effort:
Bench Press
8-5-3-3-1
70% ... 90%
145 lb., 155 lb., 165 lb., 175 lb., 185 lb.

30 Ring Dips (not for time)

MetCon:
21-15-9
Push Press @ 95 lb.
Wall Balls @ 20 lb.

Round 1 - 5 Reps at 45 lbs
Round 2 - 5 Reps at 55 lbs
Round 3 - 5 Reps at 65 lbs
Round 4 - 5 Reps at 75 lbs
Round 5 - 5 Reps at 85 lbs

Every Minute on the Minute for 8:00 Complete:

2 Deadlifts - <b>185lb each round</b>
20 Double Unders - <b>completed each round</b>

Then,

15 minutes to establish 1 RM Snatch - <b>60lb</b>
15 minutes to establish 1 RM Clean and Jerk - <b>did not do</b>

WOD

3 rounds for time of:

4 prowler sprints (185#/125#) Scaled:185#, 165#, 125#

8 KB thrusters R arm (1.5/1pood) Scaled:35#

8 KB thrusters L arm (1.5/1pood) Scaled: 35#

16 burpees

32 KB SDLHP (1.5/1pood) Scaled:35#

64 double-unders Scaled:180 Singles

** rest 2min **

Cut Off 40 mins

3X5 Snatch Hi-Pulls – rest 60 sec. [95lbs]
Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

3X5 Non-Heaving Drop Snatch – rest 60 sec. [65lbs]
Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

3X5 Zott Presses - rest 60 sec. [45lbs]

Conditioning
3 rounds for total reps of:

1 minute ME HSPU [box scaled]
1 minute ME Front Squats 135/95# (from the floor, not the rack) [95lbs]
1 minute ME Pull-ups
*Rest one minute between rounds.

Strength: Bench Press
5 – 4 – 3 – 2 – 1

“Death By 10m”
Every Minute on the minute complete the following:

10m Run
Increase one 10m run every minute.

14 + 7 - Gave up

Compare to 3/1/12: Erin - 15

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar

My Thrusters are still quite light, as I was only able to do 2x5 with 115. Although my Front Squats are quite good, my issue probably lies with trying to drive the weight up and forward. Instead of Muscle-Ups, I did 5 Pull-Ups instead, unassisted, but broken. Instead of 15 Toes to Bar, I did sets of 10, gradually lowering to 5, as they were taking too long.

Generally not that good a workout.