Snatch practice for load and for technique.
Initially do 5 reps of:
1 full squat snatch
1 hang power snatch
1 hang squat snatch
2 full squat snatch
Then, as the weight goes up, do singles with minimal rest between reps

Hearts burpees
Spades mountain climbers
Diamonds box jumps
Clubs partner med ball sit ups (12#)
face value
face cards.10
aces 15
jokers 400m run w. med ball (12#)

Did 41 cards

Total 90 min

3 sets of:
12 thruster, 10 lunges, 8 strict T2B
OHS 5x20 5x30 5x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
25 30 32.5 35 37.5 40 42.5 45 47.5 - back pain :(

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Not done due to back pain. :(

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups > kipping, 3 x 10 kg plates + 3 x abmat
9 Strict Pull-Ups
12 Alternating Pistols

Result: 3 + 20 = 101 reps

Total 105 min

Skillwork: 10 min of HS/HSW practice

3 sets of: 300 m row, 4 squat cleans, 5 push ups
Squat cleans 4x25, 4x30 35 40 45 50

A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters > 300 m
Run 400 Meters > 300 m
6 Squat Cleans (225/155 lbs) = 70 kg > 52.5 kg
6 Muscle-Ups > 8 ring dips

Results: 7.07, 7.11, 7.03, 7.17, 6.40
Avg/max HR 162/186

B.
Three sets of: > 2 sets
60 seconds of L-Seated Legless Rope Climbs > rope climbs x 3 reps
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013 5kg x 8, 8, 8
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011 25 lbs x 10, 10, 10
Rest as needed

1 Minute Walking Lunges - 29
*Run 50 Meters
1 Minute Handstand Push Ups - 16 - DONT COUNT
*Run 50 Meters
1 Minute Rowing - 265 - DONT COUNT
*Run 50 Meters
1 Minute Battle Rope - 160 - DONT COUNT
*Run 50 Meters
1 Minute Box Jumps - 23
*Run 50 Meters
1 Minute Sledge hammer - 34
*Run 50 Meters
1 Minute Burpees - 18
*Run 50 Meters
1 Minute Paleo Chair - 0 - DONT COUNT
*Run 50 Meters
1 Minute Slam Ball - 30
*Run 50 Meters

*Lowest abd Highest Reps dont count. Rowing and paleo chair do not count.

A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

400 Meter Run

---

Repeat 3 times
-10 Burpees
-20 Toes To Bar
-30 Double Unders

---

400 Meter Run

RX

Buy In:
75 Air Squats

Cash Out:
75 Abmats

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

Randy
75 Snatches for time (75/55)

RX

Run 800 Meters
[Repeat Twice}
50 Burpees
40 Pull Ups
60 Air Squats
20 Kettle Bell Swings - 35 lbs
10 Hand Stand Push Ups / Hold 5 for 5 Seconds

40 Min Cap

Cash Out:
500 Meter Row - 1:44