Snatch

Seated Military Dumbell Press:
3 rounds: 22kg x 3 = 132 (each arm)
26kg x 3 = 156
30kg x 1 = 60
TOTAL = 348

Dumbell Shrugs:
3 rounds: 30kg x 10 = 600 (each arm)
34kg x 10 = 680
38kg x 10 = 760
TOTAL = 2,040

Cable Front Raise:
3 rounds: 8.75kg x 5 = 87.5 (each arm)
8.75kg x 5 = 87.5
8.75kg x 5 = 87.5
TOTAL = 262.5

Standing Barbell Push Press (Strict):
3 rounds: 50kg x 3 = 150
60kg x 3 = 180
65kg x 3 = 195
TOTAL = 525

     GRAND TOTAL = 3,175.5

Partner WOD:

• Row 1000m
• Run 800m with 20lb med ball

Then 3 Rounds for time:

• 20 Deadlifts - 225lbs
• 40 Pushups
• 60 Situps
• 80 lateral barbell hops

Then:
* Run 800m
* Row 1000m

15 min AMRAP

5 deadlifts at 155#
10 HRPU
100m sprint with slam ball

Forgot # of rounds maybe 8??

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Used green band then eventually went to jumping pull-ups. Got called out for using the band AND jumping. New personal policy: High bar -> Band. Low bar -> Jumping. I figured since I wasn't Rxing it anyway wasn't a big deal.

The thrusters felt really good, I was able to do 10/5/6 on the first round, then 5/4/4/3/2/3. Need to remember to lock the weight out behind my head on every rep.

For time:
*Run 200 m
*60 DU
*Run 200 m
*40 Hip extension
*Run 200 m
*20 T2B
*Run 200 m
*20 Wall climb

Find your 2 rep max of full squat snatch

Strict press 10 sets of 10 reps.

Annie

50-40-30-20-10
Double unders
Sit-ups

1min Sumo Deadlift high pull, 1min Slam Ball, 1min Turkish Get-up, 1min rest, 4 rounds