AMRAP 10

30 Double unders
10 Power snatches (95/65)

4 rounds + 31

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

Did 115#, 135#, 155#

Optional Post-WOD:
Tabata Row
For Max Meters
8 Rounds 20 on/10 off
Got to 785m

3 Snatch EMOM
1st from the ground, 2 and 3 hang, try for full snatch
10 mins

Skill : Curtis P 7 x 2 (Curtis P = hang clean to lunge r/l and push press)
Olympic Option : " Master P"
Master P = Power snatch to overhead lunge r/l

Conditioning: 15 min AMRAP

4 Curtis p 115lbs
8 pull ups
15 bar hops

Skill
5X5 Strict Weighted C2B Ring Pullups 3kg (45s rest)

Strength
3-3-3-3-2 Split Jerk
(40kg - 50kg - 60kg - 70kg)
These felt great!
4-4-3-3-2-2-2-1 Front Squats
(80kg - 90kg - 100kg - 110kg)
Easy.

WOD
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Situps
All double unders were done unbroken. The situps were done without an ab-mat and with the legs together which made them a lot harder compared to having my legs apart.

Pre-WOD:
-Work up to a heavy set of: 3 Back Squats- 275 highest weight& 3 Weighted Pull Ups

For TIme:
35, 25, 15
-KB Swings (#53/35)
-KB Weighted Sit Ups (#53/35)

Back squat 3 x 7 reps
225-225-225

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 7 reps
285 had to go 5-2

Pull-ups (36 pound assist)
8-8

45min AMRAP
800m run
80 air squats
8 MU (sub 45/25# bumper plate to overhead burpees)

800m = 1 point so one round is 89 reps

Neighborhood bike ride

From Insanity, at the last 15 minutes of the workout the computer kept crashing and I couldn't finish.