CAVEMANSTRONG

Power Snatch

3x65
3x65
3x75
3x85
3x95

Front Squat w 3 sec. hold at bottom
3x135
3x145
3x155

4rnds x45secs
Horse stance
handstand hold
tricep/lat stretch

facepulls x 50

Wendler:

Thrusters: 5x155, 5x175, 5x190, 4x200 (missed fifth)
Bench Press: 3x225, 3x235, 3x250, 2x260 (didn't try third...No spot)

Metcon:

3 Rnds: 100ft walking lunges (45lbs OH), 20 Box Jumps (24"), 30 Games Sit Ups, 40 Sit Ups

Time: 22:20

Other: Worked on DUs and Power Snatches (up to 130lbs)

Warm up
500m Run
5-4-3-2-1
Pullups
Push press
Split jump lunges

Mobility
Hip / Shoulder Focus
Burgener Warmup

Strength - Max Effort
Snatch - NMT 3 Attempts

115# / 135# / 145# - New PR

Score = 395#... Power Snatch only... need to work on Squat Snatch.

WOD - Conditioning
10 MIN AMRAP
6 Cleans - (120/90)
12 Pull-ups
24 Double-unders

Pull-ups and DU's are 2 of my weakest traits so I struggled through this but went RX.

2 Rounds +11 Reps

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps

AMRAP in 12 minutes:
6 Squat Cleans (135/95) [115]
12 Pull-ups
24 Double Unders [98 Single Unders]

Did 2 rounds + 6 squat cleans

For Time:
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups

Squat Challenge

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft)

Rest exactly 90 seconds between each round

8 Rounds

Strength:
3-3-2-2-1-1 Front Squat
135-185-195-225-245-250(F)
245 was my previous 2rm. Maybe an off day, or due to having worked a 12 hour shift prior to doing the work.

Metcon:
Every minute, on the minute, 8 minutes (500m row penalty for each unfinished round).

• 3 Thrusters - 95lbs
• 4 Bar facing burpees
• 5 Squat Cleans - 95lbs

1500m row penalty (5 rounds finished, 3 unfinished).

Notes:
This WOD was brutal. Thrusters are still a weakness of mine, but this feels like a lot of front squats to finish in one minute. The rounds I finished, I only finished with 5 seconds or so to rest.

1500m row was finished in about 7:20. Good distance to work on my technique, row felt good.

2min KB squats, two KB of 20 kg - 3 rounds
2 min KB swings, 20 kg - 3 rounds
2 min KB push-press, two KB of 20 kg - 3 rounds

30 sec break between each round

BONUS:
35 squat
12 m walknig lunges with 15 kg over head
35 box jumps
12 m crap-walk with 15 kg
35 knees to chest jumps
12 m flipping 15 kg
35 burpees with 15 kg

time: 9:02 :)

Turns out the slow start to my day came with a good ending ...two new PRs tonight!

Warm Up:
Push Ups
Squats

Mobility:
PVC pass through
Shoulders on bands
Sit in squat
PNF hamstring
Calf on wall

Squat Cleans:
1-1-1-1-1 @ 85% of 1RM
[165 lbs, 185 lbs, 185 lbs, 195 lbs (pr), 200 lbs (pr)]

Clean Complex:
4x 1
Hang Power Clean -> Hang Squat Clean -> Push Jerk
[135 lbs, 165 lbs (failed on jerk), 165 lbs (failed on jerk), 155 lbs]

Snatch Balance:
4x 3
Snatch Balance @ 95 lbs^

^Had to stop after two sets because I tweaked my right shoulder on the jerks and this movement made it worse. Tried lower weights ...no go either.