12 Min AMRAP
DK scaled WOD as follows:
30 back squats - 95#
30 situps
20 power snatch
20 toes to bar
10 back squats

10 min AMRAP:
30 Double Under's
15 Power Snatch (75#)

Score: 225 reps

then.....

Heavy "Fran"
15-12-9
115# Thrusters
26# Weighted Pullups

Wod #1
OPEN WOD 14.1 -- SCORE 307
30 Double Unders
15 Ground To Overhead @ 75#

Strength:
Snatch + Pause Overhead Squat (2+1)
65% x 3 sets -- 150#
70% x 2 sets -- 160#
Power Clean + Push Jerk
70% x 2 x 4 sets -- 180#
Push Press
75% x 5 x 3 sets -- 175#

Wod #2: Partner Wod

Sprint Intervals:

100 yd sprints - on grass - rolling start - 8 x 100yds - 15.82, 14.8, 14.03, 13.91, 14.00, 13.66, 14.01, 13.81 - 3 min rest between reps

Group WOD

14.1

10 Min AMRAP
30 Double Unders
15 ground to over head #75

95 reps (2 rounds +5)

Cher Bear

Partner WOD
5 rounds
200 meter farmers walk (used 83# bar)
10 cleans (used 83# bar)
20 pullups (used blue band)

800 meter partner carry

Forearms were dead. Ended workout at 1130am.

10' AMRAP

30 Dubs
15 Snatches, 75#

@ 317 reps

This is a repeat of 11.1 I was super fatigued and wiped last time and I got about 279. This time I got 301 and was not nearly as fatigued and managed my output and work much better as well as I was a lot more efficient. I could have possibly gotten a few more but only doing it counts. I felt good overall and just relaxed about putting the bar down when I was getting taxed for a few seconds. I was a lot better about using my whole body for the snatch and made me not fatigue in my arms as much.
Most if not all sets of DUs were unbroken and I just tried to do them and maintain a relaxed breathing. Who cares if the DUs take a few extra seconds if you need to waste that gained time to catch your breath before snatching.
happy to be fitter than 3 years ago at 40.

Workout 14.1
10-minute AMRAP:
- 30 DUs
- 15 Power Snatch (75# / 55#)

2 rounds + 42 reps