Snatch 3 RM

Warm up

1 Lap around building

5-4-3-2-1
Push-ups
Pull-ups
Lunges (Each Leg)

Mobility
Leg Stretches

WOD

A) Find 5RM Back Squat
I think it was 275...

B) Tabata
-Row ... Total Calories 65 Cals
-KB Swing 1.5 Pood 11
-Push-ups Hand Release 10

Total Score - 86

25 min cut off
For time:
100 Pull-ups
100 Kettlebell swings (55/35)
100 Double-unders (4:1)
100 Overhead squats (95/65)

Mod #1 for time:
50 Pull-ups
50 Kettlebell swings (55/35)
50 Double-unders (4:1)
50 Overhead squats (95/65)

Mod #2
25 min cut off - up to 4 rounds.
For Time:
25 Pull-ups
25 Kettlebell swings (55/35)
25 Double-unders (4:1)
25 Overhead squats (95/65)

I did Mod 1: 25# kb, 200 singles, 35# OH squats

100 Burpee Challenge Day 9 = 9 burpees

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

10:37

5-5-5-5-5
Bear complex

Then

3 rounds (2min on, 1 off) of:

3 strict press 135#
10 deadlifts 135#

Metcon:
3 Rounds for time:
15x Kettelbell sumo deadlift high pull 1.5/1
15x Kettlebell swing 1.5/1

Snatch 1-1-1-1-1-1-1 reps
65, 95, 95, 95, 95, 95, 95

Metcon:

21-15-9
Snatch 75/45
Double unders

I did this workout twice in a row, with about 5 min in between (once with Ron (2:56), once with Matt (3:18))

Take 10:00 to establish a 1RM Shoulder Press (I got 85#)

Rest 3:00

AMRAP 12:00
10x kettlebell swings 1.5/1
10x box jumps 24″/20″
10x pull ups

Rest 1:00

Max double unders in 2:00 (83) shoulders were SMOKED

I did the men's Rx for this workout!!!!!!!