3-3-3-3-3-3
hang power snatch

45-55-65-75-80-85

Lift:
Find Max Power Clean in 15mins
210 (PR)
215 (Fail)

Firebreather:
12 Min/AMRAP
8 Power Cleans 65% of 1 RM
8 Ring Dips

8rds+8+6

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e

20 Dumb Bell Swings 55#
20 Push Ups
50 DUs

5 Rds

For Time:
2 rounds:
-800 Meter Run
-20 Hand Stand Push Ups
then, 2 rounds:
-20 Overhead Squats
-20 Pull Ups

HSPUs continue to get me, but I can tell I'm getting better at them. I used 65# for the OHS.

Perform 2 Sumo Deadlifts on the minute for 10 minutes
- increase to desired load

“Lite Isabel”

95#/65# Snatch, 30 reps

Sumo DL: 255x2

5 K... watch battery went out half way through the run

5 x 10 1 legged dead lifts @ 75#'s

40 walking lunges
40 box jumps
40 squats
40 abs
400 mt run
30 walking lunges
30 box jumps
30 squats
30 abs
400 mt run
20 walking lunges
20 box jumps
20 squats
20 abs
400 mt run
10 walking lunges
10 box jumps
10 squats
10 abs
400 mt run

WOD: 1 round for time:

800 Meter Run
20 Hand Stand Push Ups
800 Meter Run
20 Hand Stand Push Ups
20 Overhead Squats
20 Pull Ups
20 Overhead Squats
20 Pull Ups

Shoulders are smoked!!!!

Time 24 something, not proud of it but that's life.

5 Rounds

5 Power Cleans @ 70% 1rm - Subbed 10 Box Jumps

10 Wallballs - Subbed 20 Abmats

50 Double unders - These killed me today!

Still working on shoulder rehab. Starting daily adjustments to get this thing under control!!