Volume Training - mix of black band and negatives - 36

Finisher

AMRAP (full rounds)
5 HSPU (box)
20# dumbell snatch alt arms (15#)
25 single unders

Find your daily technical heavy complex weight:
1 Squat snatch + 1 low hang squat snatch

12 min AMRAP
7 Hang cleans (155/105)
14 Burpees
21 Box Jumps (24/20)

88#. 24" Box. 2 rounds + 11 Box jumps

2 C&J (80% of 1RM)
50 DU
2 C&J
40 DU
2 C&J
30 DU
2 C&J
20 DU
2 C&J
10 DU

RX. Didn't time. Double unders were horrible. 88#

Warmup:
3 Rounds
- 50 jump ropes
- 5 light 35# KB swings
- 5 Sumo 35# KB Deadlift High Pull

Strength:
3 x 50m Sled Drags

WOD:
10 Rounds
- 10 KB Swings 60#
- 30 Sec Rest

Worked on Triple Unders afterwards. Was able to string 4 together.

Curtis P's and strict (weighted) pull-ups
5-4-3-2-1 I used just the bar..first day without wrapping the ankle. It didn't like the extra weight during the lunge part. So better safe than sorry. Even thoug I wanted to use the big girl weight.
Work up to heavy single with good form
Finisher:
Buy in 10 wall walks
Then 3 rounds
Stoplight run
20 kb snatch (53/35) 10 each arm
20 wallballs

Row 1000m
50 barbell thrusters (45#)
30 pull ups

Making up yesterdays wod before class.

5 rounds for time
-5 hang squat snatch 65lb
-25 sit-ups

4 Rounds for Time of:

25 Push Press - 75/55
25 Situps
25 Sumo Deadlift High Pull - 75/55
25 Box Jump 20"

40min emom:
1. minute 20reps kb swing 24kg
2. minute 10reps push ups
3. minute 30reps air squat
4. minute rest