10 Minutes EMOM:

1 Snatch + 1OHS Increase Weight

45-65-75-95-115-135-145-155-165(f-snatch)-155

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Started by trying to find a 1rm on the bench. Worked up to 225# on the bench, was happy with that after not having done bench in so long.

Triceps and shoulders were sore, felt like that have not recovered well from recent workouts. Ended up working to 135# on all lifts.

After this worked DLs up to 345#. Been a while since working to a heavy DL it felt like.

Strength: Snatch work

3 Rounds for time:
3 Squat Cleans @ 225#
20 Double Unders
10 Deadlifts @ 225#
20 Double Unders

For time (but not really for time)

50 rounds of:
1 deadlift @ 65% of your 1RM #210 (I did #135)
1 HSPU (Did hand release pushups to help alleviate some pain in my shoulder- sprain)

3 rounds of:
Burpees
Power Snatches (75/55) 12lb bar so I'd feel like I'm lifting - stupid deltoid sprain grumble
Box Jumps (24"/20") (Did 18" step ups)
Thrusters - 12lb bar
C2B Pullups

5 minutes per round, 1 movememt each minute.
1 minute rest between rounds.

3rds
1min Deadlift @ 225# (19,19)
1min rest
1min Body Squat (30, 30)
1min rest
1min HRPU (27, 27)
1min rest
1min Chest 2 Bar (16, 16)

500m row in 2min

EMOM7
2 squat snatch, 85% 1rm. Then rest 2 min and perform 1 snatch at 96%(175).

AMRAP12
50 du
7 burpees

every round increase the burpees by 7, so on round 2 do 14 burpees, round 3, 21...

5 rounds + 18 burpees

 AMRAP 12 min:
5 thrusters 95/65
10 wall ball 20/15
5 back squat (same bar as thruster)
10 KB Swings 53/35
Post rounds: 5 + 1 rep
RX

1 minute max rep x 3 rounds
Burpees
Power snatch (75/55#)
Box jump (24/20")
Thruster (75/55#)
C2B pull-ups
1 min rest