Snatch Complex's

Power Snatch
Hang Snatch
Snatch Balance
Drop Snatch

Get's too heavy - remove the drop snatch, then Sn Balance, then Hang, then just do Squat Snatch

C&J Complex's

Power Clean
Hang Squat Clean
Jerk x2

Get's too heavy - remove the double jerk & hang squat clean

misc work on hanging leg raises, rope climbs, etc.

Squat - 2x2 @ 345 - missed the 2nd rep on the 2nd set

Snatch to heavy - 185
C&J to heavy - 225

Deadlift to heavy - 335, missed 365

6x2
Press 3RM - 165

4x400m Run with 2:00 Rest

1:21
1:18
1:24
1:34

Light run
Lots of Pull Ups & Dips
3 hill sprints - were slow
light run

Failed.

couldn't hit 365 or even 335.

Was just a bad day. . . stressful day led to a bad outcome

Squat Snatch - multiple reps at 115 and 135 - focus on form

I did some Bench Press
5-3-2 up to 275 on the double, little help from Dave Woods

Rowing

4x500's - nothing too serious here

21-15-9 Reps for Time of:

225 lb Deadlift
Hand Stand Push Ups

Warm up
DU practice
3 rounds of
Shoulder dislocates, leg swings, back extentions, GHD situps

WOD:
10 T2B, 20-30" box jumps, 30 72lb KBS, 40 Air squats, 30 KBS, 20 BJs, 10 T2B for time

11:30

KBS were russian style
2nd set of box jumps were the hardest part

A.
Front Squat
*Set 1 – 3 reps @ 240
*Set 2 – 2 reps @ 260
*Set 3 – 1 rep @ 275
*Set 4 – 3 reps @ 260
*Set 5 – 2 reps @ 285
*Set 6 – 1 rep @ 295
Rest 2-3 minutes between sets.
B.
Every two minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 175
*Sets 3-4 – 205
*Sets 5-6 – 235
*Sets 7-8 – 265
C.
Three sets of:
Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
Use straps for these!
(Did not complete, tweaked back)

D.
For time:
100 Double Unders
50 Wallball Shots (30/20 lb.)
15 Strict Pull Ups
30 Burpees
20 Kettlebell Swings (32/24kg)

15:45