Skill
EMOM for 5 minutes: 5 Unbroken Strict Weighted Pullups (16kg)
10 mins of HS Walk Practice
2x10 Strict T2B (60s rest)

Strength
Snatch from blocks 4-2-1-1
(50kg - 55kg - 60kg - 65kg)
Clean & Push Press & Jerk from blocks 1-1-1
(50kg - 60kg - 70kg)
C&J from blocks 1-1
(80kg - 85kg)

Endurance
5x100m Hill Sprints (about 3 mins rest)
All done in 17 seconds.

17 Minute AMRAP:

40 Burpess
30 Snatch (75/45#)

30 Burpees
30 Snatch (125/75#)

20 Burpees
30 Snatch (165/100#)

10 Burpees
AMRAP Snatch (210/120#)

endurance
4x100m Hill Sprints (about 3 mins rest)
(about 17s-20s each)

skill
snatch pulls & full snatch
Clean & split jerk
(empty bar and light weights)

workout
3 rounds for time of:
20m handstand walk
30 DU's
handstand walk in wods is a killer!

Pre WOD: Work Up to a heavy set of 3 O/H Squats- 95. Focused on form and didn't want to go to heavy as I'm still getting better on these

10 Minute AMRAP:
-3 Muscle Ups (3 Pull Ups/3 Ring Dips)
-6 O/H Squats (#125/85)- 75 lbs.
-9 Box Jumps

Finished with 5 rounds plus 3 muscle ups. Did muscle ups every round

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Last set of snatches completed with 8:36 remaining on the clock. Had a REAL hard time snatching that 135 lb. Need to focus more on working on leg strength...

Each exercise is 30 seconds per exercise, 30 seconds per side when applicable.

Hanging Toe Tap Knee Raise
Tip Toe O-Crunch
Scorpion Plank With Twist
Spread Leg Banana Cannonball
Hanging Up And Overs
Discuss Thrower
Warrior Bow
Scissor Climber
Hanging Knee Kicks
Wood Choppers
Down Dog Crunch
Banana Mason
Mixed Bike
X Crunch
Plange Sphinx To Plank
Weighted Seated Back Stroke
Hanging Pelvic Tilt
Straight Leg X Crunch
360 Chatarunga
Cherry Bomb

5 x 3 minutes of:

3 power cleans (135/95)
6 push ups
9 air squats

1 minute rest in between. Incomplete rounds don't count.

Push ups rx for first 2.5 rounds
Rounds/set: 4, 4, 4, 5, 5

Pre-WOD
Work Up to a heavy set of 3 O/H Squats 55, 60, 65, 70

WOD
10min AMRAP
3 Muscle Ups (subbed 3 Pull Ups/3 Ring Dips)
6 O/H Squats (125/85#) - 55#
9 Box Jumps

Class is at 430 Monday.

Skill:
5 x 3 touch and go squat cleans + 1 jerk (only after third rep) did 115 lb, wasn't feeling it today

Conditioning:

1 min max effort double unders
Rest 1 minute

-then-

10 min AMRAP:
10 OH Squats (95/65) did 75
15 HR Push ups
20 wall ball (20/14) used both

-then-
Rest 1 minute
1 minute max effort double unders

21-18-15-12

Slamballs 30/20
Hand release push ups
Deadlifts 185/135

Perform 1 rope climb between each round - MOD 3 for 1

Time: 19:46