Strength/Skill

Snatch - 75% x 2 x 4@ 75#, 75#, 95#, 95#
Jerk - 84% x 3 x 2, @ 115#
84% x 2 x 2 @125#
Back squat - 90% x 2 x 4 @ 185#, 195#, 195#, 205#

WOD

AMRAP in 7min of:

5 KB swings (2pood/1.5pood) 2pood

10 DB thrusters (40#/25#) 40#

15 DU/ 45 SU Single Unders

I only scaled to the single unders. Finished with 3 +14

5x5 Clean Pulls (65, 75, 85, 95, 105)

8x 1 hang clean and 2 front squats (65, 65, 75, 75, 85, 85, 95, 95)

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest)
(first time using just one band for pullups!)

100 weighted situps (used 25 pound plate)

Warm Up:
2x
10 American Kettle Bells (1 pood)
10 Russian Kettle Bells (1 pood)
5 Kettle Bell Snatches each side (1 pood)
10 Push Ups
10 Sit Ups

Mobility:
Pain ball on feet
Hip flexor on wall

MetCon:
5-10-15
Back Squats 225 lb./135 lb.
Box Jumps 48"/36"

Rep schemes that go up instead of down suck ... just sayin'

Strength:

Front Squats - 4x185, 4x205, 4x225, 4x245 (left quad flaired and had to stop)

Metcon:

15 Min AMRAP: 10 Thrusters (95lbs), 10 T2B, 10 KBs (70lbs)

Result - 5 Rnds plus 20 reps (170 reps)

Skill
Practice the overhead squat, focusing on technique and shoulder / hip mobility.

Level 1
3 rounds:
DB Overhead Squat (25/15# per hand) x 8
Row 250 m

Level 2
5 rounds:
Overhead Squat (115/75#) x 8 (95)
Row 250 m

Barbell Complex @ 155# for 9min

5rds
20 KTE
15 OHS 95#

10-9-8-7-6-5-4-3-2-1

Deadlift, 1 1/2 body weight (135#)
Bench Press, body weight (65#)
Clean, 3/4 body weight (75#)

5 Rounds For Max Reps

Thruster, 75#
Pull-Ups (Green Band)

Buyin: 5/3/1 DL Wk1
240×5, 275×5, 305×5+ (10)

EMOM for 6 min: 2 Back Squats @ 275#

WOD:
3RFT
10 DL @ 225#
50 DU’s
Time: 3:59

Cah out:
3×5 20#vested strict pullups

5 miles on Montour Trail with Dana
Avg Pace of 9:05 per phone.