Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle-up (6kg)
Snatch: 70kg
Split Jerk: 80kg
5 minutes of HS Walk Practice
3x10 Weighted Back Extensions (10kg)

Strength
3-3-3-3 Front Squats
(80kg - 90kg - 100kg PR - 90kg)

5 Rounds

10 Deadlifts 225/155 (MOD: 135#) I wanted to be okay for tomorrow's Open WOD
15 Box jumps 24/20
20 Abmats
200m Run

23:34

WOD
30-20-10 reps for time of:
Double Unders
Pullups

PR'ed by 23 seconds!

strength
Snatch - 80kg PR
C&J - 100kg Fail
Clean - 110kg Fail

workout
AMRAP in 7 minutes of:
7 T2B
7 burpees
(7 rounds + 4 T2B)

1. 20 Min to Establish a 1RM Snatch (practice getting low)
   95# need to forget about heavy and learn the damn form.

2. "Marathon Monday"
   3 RFT:
   4 Squat Clean and Jerks (185,125)
   15 Pull-ups
   13 Burpee lateral jumps over barbell
   After 3 rounds are complete:
   800m run
   Your time is your total time for all 5 rounds plus the 800m sprint.

5 rounds (3-4 min rest between sets)

8 Thrusters

165 2 rounds

155 3 rounds

learning moves

1000 meter row
45 pound thruster, 50 reps
30 pullups

Sub 1 SDHP w/45# bar for 100m of rowing (100 SDHPs)

75 burpee box jumps (20 in)

1) 10 minutes EMOM Power snatch

85

2) 3 rounds for time
5 Power Snatch 85# *modified
10 Ring Dips
15 Situps
30 Double Unders