1000 meter row
50 Thrusters (35lb)
30 pull ups

Find your 5rm of back squat- 20 mins - 215#

Then,

3 rounds

15 Power cleans to press 95#

21 Hand release push ups

Monday evening is Olympic Lifting class and, with spring break still in full swing here in Ouray, there was no 6 AM class today. So, tonight's Oly Lifting class entailed both Oly Lifting and MetCon.

Naturally, the snatch was up tonight (Oly Lifting classes tend to be either Cleans, Cleans and Jerks or Snatches) and, of course, I killed it ... four weeks late (stupid effing no reps at 135 lbs on CF Open WOD 12.2).

Warm Up:
All Skate (I did push ups, squats, a few pull ups, jumped rope, and did some sit ups)

Mobility:
Shoulders on bands
PVC pass-through
PNF Hamstrings

Olympic Lifting:
Snatches-
Hang Snatch High Pull 3 x 3 (95 lbs, 105 lbs, 125 lbs)
Snatch Press Balance^ 3 x 3 (45 lbs, 65 lbs, 75 lbs)
Power Snatch 3 x 3 (95 lbs, 105, lbs, 125 lbs)

After I finished my 3 x 3 for power snatches, I felt good and decided to go after a new PR (old was 135 lbs) while the rest of the class wrapped up their lifts.

Max Effort:
Power Snatch
1-1-1-1-1
135 lbs-135 lbs-137lbs-145 lbs (fail)-145 lbs (fail)

MetCon:
21-15-9
Power Cleans @ 135 lbs
Toes to Bar

^I hate, hate, hate these, which means they must be really good to do

Snatch Balance 1 RM (58# bar)

+

10 Burpee (jump to 6 inch target)
10 OH Squat (45/35lbs)
AMRAP 7min

Finished 3 rounds, plus 10 burpees and 7 OH Squats

120 min

1.JG PP 24.7.2018
A. Handstand
2 rounds:
- 20 palm push-ups
- 20 palm push-ups with 90' rotation
- 20 extensor push-ups

3 rounds for quality:
- 10 x kick to split leg handstand with a 3s hold
- 30s lateral wall assisted handstand hold

3 rounds:
- 20 x each version of LYTP's

2.Weightlifting
A. E2MOM: 2 hang power snatch, build to tough weight

3.Conditioning/skill
A. EMOM15:
1) 5 C2B
2) 8 HSPU
3) 5 T2B
4) 7 pull up
5) 40 DU

4.Mobility from JG
A. 2 rounds:
- 10 seal pass-throughs
- 60s kneeling thoracic twist on each side
- 45s supine trap stretch
- 45s banded lat stretch on each side
- 30s bar lat stretch on each side

B. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold (feet at shoulder width)
- 60s standing straddle fold (feet wide)
- 60s frog hold
- 20 single leg frog rocks on each side

Selkäinahon Smolov week 1 day 2
sama kun eka päivä

2 miles
20 Pull ups
50 Push up

(Run)TTB: 14:26

Plus
50 Push ups
30 Dips

10-15-20-25-30-35

Double Unders
Sit ups

Did another set at 40
Time: 9:32

800m run
3 rounds, 7 thrusters (135/95), 7 pulls ups
800m run
3 rounds, 5 thrusters, 5 pulls ups
800m run
3 rounds, 3 thrusters, 3 pulls ups

Struggled the run :(

21-15-9
Overhead Squats 115#
ring Dips