PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

I did this WOD to really focus on technique and starting back a few steps to start to concentrate on FEELING THE MOVEMENT
I know that I need to be more aggressive, pull myself under the bar into the catch, and I also want to feel the weight in the pocket more and feel it so I can FEEL the violent extention and get that timing and aggressive pull under and
I know I need to work on snapping my left arm in particular out more aggresively when I pul myself under the bar.
I basically did a sequence of a DL with the hook grip, HPSnatch x 2, HS snatch x 2-3. Sometimes I would start off with one full squat snatch and then do the drills.
I wanted to work on pulling myself under the bar into the bottom squat catch position especially when I got a bit tired.
I did 2 sets of Snatch Balance 85 & 95 lbs post snatch complex sets.
the bar
65 lb
75 x 1
85 x 2
90 x 5-6
95 x 3-5
For me, the grip was really the only thing that felt tired and limiting. I think that the heavier power snatch drills makes the footing spread out & that is BAD & often makes me NOT want to aggressively push myself into the bottom squat position. WORK on that more so I build confidence and build thte muscle memory so it's more automatic.

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

Shoulder press 4-4-2-2-2

Using ONE barbell

4 Rounds

3 Snatch 135/95 (MOD: 45)
6 Lunges (bar in front rack, or back squat position)
9 KBS 2/1.5p (MOD 1pd)
12 Wallballs 20/14 (MOD 10#)

Wallballs were awful since being injured! I'm used to 14# but it wasn't moving. Even 12# was too much. Kyra told me to drop to 10#. It's amazing how a few months off makes such a difference... hopefully it won't take TOO long to get back there!

3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows

15mins to find 1rm Clean

then,

"Annie"
50-40-30-20-10
Double unders
Abmats

9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#

1. 5 power snatch 30kg
2. 10 wallball mot plate
3. 5 DB thrusters 2x 15kg
4. 10 KB-swing 24kg

Warm Up

Agility Ladder

Mobility

Hip MOB

Skill

OHS (35 Lbs)

WOD (15:53 @ RX)

3 Rounds of:
400m Run
12 Burpees
21 Box Jumps (24, 20")

6 sets of 2 clean and jerk +3reps high box jump between sets. 15min time cap.