2.5 mile rum
10 x 3 pause squats at 65#

Prep
15 min. jog on the treadmill
5 min. walk on the treadmill @ 18% incline

Workout
5 rounds of decreasing reps each round:
- Handstand pushups (10, 8, 6, 4, 2 reps)
- Wallballs @ 14lbs (20, 16, 12, 8, 4 reps)
- Burpee box jump overs @ 24" box (10, 8, 6, 4, 2 reps)
- Ring dips (20, 16, 12, 8, 4 reps)

Post-Workout
5 strict pullups EMOM for 10 min.

Results
22:13 - Got some good work on the shoulders and upper arms.

Notes
After a heavy leg day yesterday, this was a great workout to loosen up the legs. This was a nice body weight workout.

22 minutes on treadmill for distance: 2.70 miles

Shoulder to overhead
SP 45/55/65/75/85/95
PP 105/115
PJ 95/105/115/135 5x1@ 135

Snatch Technique Day
5x3
Snatch Balance: 55, 55, 65, 70
Hang Power Snatch: 55, 60, 65
Hang Snatch: 55, 60, 65
Power Snatch: 55, 60, 65 did extra 3 reps with 70
Snatch: 55, 60, 65, did extra 3 reps with 70

Weight felt good for technique. I'm confident I could snatch 80-90# for 1RM

Back and legs are dead. Not sure what's going on with recovery. Maybe I've been lifting heavier than normal.

Strength

Squat 5rm, 125
then perform max repetitions at 80% of 5rm 13

Push Jerk 2-2-2-2-2

Wod

Every 20 seconds for 10 minutes

perform 1 power clean and jerk at 65%-80% of your heaviest set of 2 push jerks.

...http://25.media.tumblr.com/0ff53bfd6473f937d8da87f69137dc8c/tumblr_mqjwx2lK2I1qgfbdxo1_500.jpg

Snatch Complex's

Power Snatch
Hang Snatch
Snatch Balance
Drop Snatch

Get's too heavy - remove the drop snatch, then Sn Balance, then Hang, then just do Squat Snatch

C&J Complex's

Power Clean
Hang Squat Clean
Jerk x2

Get's too heavy - remove the double jerk & hang squat clean

misc work on hanging leg raises, rope climbs, etc.

Squat - 2x2 @ 345 - missed the 2nd rep on the 2nd set

Snatch to heavy - 185
C&J to heavy - 225

Deadlift to heavy - 335, missed 365

6x2
Press 3RM - 165

4x400m Run with 2:00 Rest

1:21
1:18
1:24
1:34