Snatch review- 15 mins.

Find 1rm- Snatch (10mins) - 55#, 10# under previous max

Then,

10min AMRAP
30 Double unders
20 Abmats
10 Power snatch 95/65 (MOD: 45)

I was feeling weird dropping to a squat under load for the snatch 1rm, not sure why. Work on Snatch balance during warm ups to get over that. Power snatches felt fine during the workout. We watched video's of our form during the wod. My set up was awful (got lazy) but the rest of it was somehow actually good.

10min AMRAP
30 Double unders
20 Abmats
10 Power snatch 95/65

I did 5 rounds and 27 double unders for this WOD.

Arm - 12.75
Chest - 38
Waist - 32
Leg - 21.75
Calf - 14.25

Pre-WOD: 5 X 3 Bench Press
Did Floor Press with a group of 3. 65, 70, 75, 80, 85

8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)

Post WOD: 5 X 50 meter XPO Sled

My pushup form sucked for the Dumbbell pushup rows. Was mostly on my knees. TOUGH!

I did this at my lunchtime at the Mid City Gym
decent warmup with regular jumproping, stretching and a bunch of KB swings (14, 16, 24, & 30 kgs)
I then warmed up with a few rounds of OHS & box jumps
(75 lbs, 95 lbs, 115 lbs) + 20" and then 24" box jumps
(power snatch each OHS to beging with.)
This was a nice gasser... I did each round unbroken, then rested for probably abourt 2 minutes and then repeated.
Good workout overall.
Did a quicker than normal post WOD stretch and a bunch of DUs and jumproping to get a little looser.

P.T. class 189 (44 trainee's)
7 stations 6 min per station:

1) Jump rope SU or DU
2) Med ball choppers & Russian twists or partner throws ball
3) Box jumps alternate land top and jump over 12" and 20" boxes
4) Sand bag squats and KB swings (various weights)
5) Tire flips
6) Farmer carries, Man makers, Biceps curls, overhead press (Alternate) Various weights
7) Short thick band around ankles and walk shoulder width feet kinda of pigeon toed

Tac Staff 20lb vest.

We filtered in on some of the exercises while watching and instructing.

2 minutes of group Double Unders: 59 (12 more than Monday!)

Then, The “Gauge”

For time,
500m Row
40 Squats
30 Abmats
20 Push ups
10 Pull ups (MOD: Green Band)

First time I did the squats unbroken! Also, first time I did the push-ups strict. Need to work on those to increase speed.

Then, Rope Climbs

Really have to work on the footing/steady base!

Strength
5x5 front squat @75%1rep max

Wod
3 hang snatch 75/45
9burppe push-up
Shuttle run

Optional
Mobility
Skill work

Three rounds of:
Wall-balls
Sumo deadlift high-pull (75 lbs)
Box Jumps 20″
Push-press (75 lbs)
Row (for calories)

Skill Work: DU/HSPU/T2B/Kipping/ Overhead Squat

WOD: 4 Rounds for Time - 8:06

15 KB Swing at 53/35#
Farmer's Carry to other end of gym
Bear Crawl Down/Back
Farmer's Carry back to other end of gym (to the original starting point)