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!

Tuesday Workout:
Men/Women
5 Rounds:
AMRAP
Do as many reps as you can till failure then move on to next exercise, the cap for this workout 16 minutes.
Hand Stand Push-Ups
KB Swings 70/35
Rollouts (X3 for Feet)

Strength
3-3-3-3-1-3 Front Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 100kg)

skill
snatch-65kg
C&J-85kg
7x4 unbroken strict deficit(with one plate) handstand pushups

skill
5x5 unbroken strict pullups (60s)

workout
3 rounds for time of:
15 Toes to bar
50 double unders
t2b were slow as well as i had to stop a couple of times during the workout to adjust the jumping rope