I did this technique workout during my lunch hour at Mid City Gym
I warmed up with lots of DUs and stretching.
I then went to work on cleaning and mostly squat cleaning sets of 4-5 reps.
45 lb bar
75 lbs
95 lbs
115 lbs
135 lbs
155 lbs (x3)

I then went to work on KB snatching and DUs
I did a couple sets with the 1 pood and then used the 1.5 pood for a couple sets. I did 5 reps each arm and then did some altering DUs and sprinting in place jump roping.
not too bad but my hands are a bit beat up. I need to trim my callouses and rest a bit.

"Donny"
21-15-9-9-15-21
Deadlift, 135lb
Burpee

Skills:
3rounds:
3 Turkish get ups with each hand (6 total, use 16kg)
10 Good morning with elastic band
8 Ring row with muscle-up grip
WOD:
AMRAP 10
5 kb Snatch with each hand 24/16kg (!0 en total, use 20kg)
7 burpees
9 box jumps

hice 6 (o 7) rondas + 9 Snatchs

Streght:
EMOTM 10
2 Snatch 40kg
WOD:
12min. CAP
9 Power Snatch 60/40kg (use 40kg)
200m run
15 Power Clean 60/40kg (use 50kg)
200m run with 10kg Ball
21 Deadlift 60/40kg (use 50kg)
200m run with 20kg sand bag
27 Squat with 20kg sand bag
Lo hice en 8:08min.

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
15x8 Hurdles Drill at 0.81m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
2x80m Strides on Grass
9x7 Low Hurdles Alternating Leg Jumps (1-stepx3, 3-stepx3, 5-stepx3)
Some Gymnastics (2 Legless Rope Climbs, Some Human Flag Holds)
3x10 Ring Dips
1 Lap of the Infield + Static Stretching (Cooldown)

Skill/Strength: LOG! WOD: Clean and Press Medley 10 minute AMRAP: 1 dumbell clean and press per arm (60,40) 1 kb clean and press per arm (53/35) 1 stone clean and press (65/35) 1 barbell clean and press (11)5/95 1 log clean and press (95/65)

9 reps + KB + DB
44KB
40DB
95BB
65 Atlas Stone
Log (65#)

Weightlifting
Snatch (40kgx3x2, 50kgx2x2, 60kgx1x3)
3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
3x5 Hip Thrusts (60kg)
3x20m KB One-Arm Farmer's Walk + 20m KB Waiter Walk (24kg)
2x10 Strict T2B

snatch practice WU

3 RDS:

10 power clean 135/95
10 walking lunge 135/95
10 pull-ups (strictish)

(9:23)
wait 3 min, then

3 RDS:

800 meter run
20 HRPU

(16:12)

Shoulder Press work

45x5, 60x5, 70x5

75x5, 85x5, 100x5

good mornings

45x10, 55x10, 65x5

single arm shoulder press

sets of 10 @ 20#

Partner WOD
5 min at each station
Row for calories
Shoulder 2 Overhead (95/65)
Sledge hammer (10/8)
SDHP (70/53)

2 min rest at each station

RX. 359.

Skill work: Muscle up progression
HSPU with 1 abmat