Morning: 90 min

1.Weightlifting
A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

Evening: 120 min

Skill: ring muscle up practice for 40 min
9 MU

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
Last set 9 reps
A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
3*3*31 8*31 reps

3.SPP (Conditioning) from 22.5.2017
A. 10 minute AMRAP
4 Handstand push ups
8 Pull ups
12 Air squats
Result: 6 rounds

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

3x10 Dumb-bell fly @ 50#'s each hand, without setting down then do 10 reps of neutral grip press

Super set with

3x10 Chin Ups

Mixed up 1x10 each arm 50# 1 arm Snatch, with KB swings in sets of 10 and man makers with 25# dumbbells

mixed in 3x10 Pull Ups with those

Man Maker total = 30
KB Swing total = 30 or 40

End with Dumb bell hammer curls @50# mixed with 12# weighted ball taps

Then 10 parking garage hill sprints - hard on 4-7 & 9, lighter on 1-3 & 10

-Buy In-
Strength: Back Squat
1x5 @ 240
1x5 @ 275
1x2 @ 295
1x3 @ 310
1x1 @ 345

Front Squat
1x5 @ 195
1x5 @ 225
1x4 @ 240
1x4 @ 255

WOD

3 Rounds for Time:
40 Double Unders
30 Wall Ball 20/14
20 Box Jumps 24/20″

12:37 w/ 25# wall ball

-Cash Out-
Work on a Weakness
Rest 1:1 between each interval
Row 500m (1:43)
Run 400m (2:08)
Row 500m (1:48)

“Moore”

1 Rope climb
Run 400m
Max Handstand push ups (MOD: 1 Abmat)

20min AMRAP

Score is # of HSPU

Rope climbs were tricky with my hand still healing. I wrapped it and put on a glove which was great on the descent, but made the climb up a little harder. For the HSPU, I need to remember to keep my head further from the wall and always look straight ahead (not at my hands!) to protect my neck.

27, i think?

Every 40 seconds for 4 minutes:

1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 155#

2) Every 40 seconds for 4 minutes:

1 Clean (full) + 1 Push Jerk + 1 Split Jerk 185#

Conditioning

For time:

20 Burpee Over-the-Box Jumps 20″
20 TTB
20 Burpee Over-the-Box Jumps 20″
20 Row for Calories
20 Burpee Over-the-Box Jumps 20″
20 C2B Pullups
20 Burpee Over-the-Box Jumps 20″

Run 1 mile

40 Thrusters @ 55lbs
3 Burpees at the top of every minute

(I ended up doing burpees 3x.... broke the Thrusters into sets of 10 and then one final set of 15 then 5)

Run 1 mile

I AM GASED.

20 minutes treadmill/ 3 minutes incline walking Level 15, 3.0 pace, 2 minutes running, 7.5 pace

SUPERSET:
Snatch High Pull 5x5
Banded Reverse Crunch 5x20
Decline Sit Ups 5x20

SUPERSET:
Snatch Grip RDL 4x6
Renegade Rows 4x20 (10pulls each side)

SUPERSET:
Wide Grip Lateral Pulldown 3x20
Diamond Pushups 3x10

Conditioning 5RNFT
2 Wide Grip Strict Pullups
2 Strict Chin Ups
2 Shoulder Width Strict Pullups
2 Supinated Grip Strict Pullups
Run 200m

-Buy In-
Skill: Clean & Jerk
10 min to work on complex of:
1 HPC + 1 clean + 1 jerk
Kept it light at 185

WOD
As Many Rounds as Possible in 9 Minutes:
8 Hang Power Clean (165/115)
15 Toes to Bar
3 Rds + 9 reps RX'd

-Cash Out-
25 Unbroken GHD Situps
50m farmer walk with 65# DB & fat grips

Ring Dips and Pistols
1-2-3-4-5-6-5-4-3-2-1
Oly Option
2 Touch and Go Full Clean Plus 1 Jerk
Finisher
10-1
1-10
Weighted lunges 95/65 and T2B
Did as Rx'ed

EMOTM for 10min:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat @ 65-70% 1RM Snatch
No dropping bar during complex. Competitors add weight each time through.
35# was too easy but 70% of my currently known 1RM. Coach said I'll definitely get a new PR. Be nice since 50# sucks.

AMRAP 5min:
10 Burpees,
10 T2B (knee tucks)
Rest 2 mins. Repeat.

7 rounds + 7 Knee tucks