20 Dumbbell snatch (heavy)

3 rounds:
8-20 unbroken ttb /knees raise
5-15m hs walk

Rest as needed

3 rounds:
15 cal ab
12 power snatch 50kg
8 shspu

5 min rest
3 rounds:
15 cal ab
9 power snatch 60kg
7 shspu

5 min rest
3 rounds:
15 cal ab
6 power snatch 70kg
6 shspu

Scale reps/weights. You should do hspu in 1 or max 2 sets. All snatches fast singles

5-10-15-20-25-20-15-10-5

Push ups
Sit ups
Squats

2-2-2-2-2-2-2-2

Front Squat

Warm up #95

115 (2)

125 (2)

135 (2)

145 (2)

155 (2)

145 (4)

135 (4)

135 (4)

30 reps. Bench Press 50% 1RM
2min. rest
20 reps. Bench Press 60% 1RM
2min. rest
10 reps. Bench Press 70% 1RM

Mi 1RM es 80kg, luego:
50%= 40kg
60%= 50kg
70%= 55kg

Clean and Press
kb or bb
2-2-2-2-1

185-225-245 all 2x

ME:
Legion Run

Then : 10-1  Ladder
Cleans
HSPU
GHD Situps

Legion Run

5x Pullups
10x Pushups
15x Squats

Worked on technique for the snatch and C&J with Dustin for an hour. Multiple sets of 5 reps then 3 reps with lighter weight to get an idea of what I need to work on most.

10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

Then,

15 min AMRAP

6 Pull ups

8 Toes 2 Bar

10 KB SDHP (2/1.5p)

8+1 modded, grip went about completely out.

For Time:
100 Shoulder-to-overhead (95/65)
Every time you drop the bar below your shoulders, 4 burpees.

I started out doing #65. After 46 reps, I dropped to #45. At 70 reps my shoulders were BURNING and I dropped to a #15 bar. OUCH. They are still sore!!!
12:29

Post WOD:
15 wrighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
(Used #15 plate)