Skill
Snatch Pulls of Blocks + Power Snatches off Blocks
Muscle Up to Handstand Pushup
Hard!

Strength
4-4-3-3-2-2-2-2 Back Squats PR
95kg - 105kg - 115kg - 125kg
3x8 Push Presses 50kg (about 2 minutes rest)
These felt like a metcon!
Got a 3K coming up tomorrow.

Push-jerk
3-3-3-3-3
75-95-115-125-135

Strength:
3x3 Squat - 70,80,90% - up to 305, back down to 250ish and hit 8

WOD:
Tabata - wall balls, 20/14, record lowest round - 11
then immediately restart clock for 400m run for time - 1:35

Snatch from Boxes at just above the knee

5x2 at 115
5x2 at 135

Then 10min AMRAP (Was basically OTM work)

2 Bench at 225#
10 Cal AirDyne

completed 10 rounds

4 rounds:

20 Box jump
20 burpee
20 kettlebell (45 lbs)

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop from the bar do 2 burpees

Did 12 Burpees

Three rounds for time:

Run 400 meters (0.25 miles)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Subbed a 55 pound sandbag swing; much more challenging!

50 Burpees 1:58
rest 2 minutes
4 sets of 25 burpees for time with 1 minute rest between
1:02
1:28
1:35
1:40

Strength:
3x3 Squat - 70,80,90%

WOD:
Tabata - wall balls, 20/14, record lowest round
then immediately restart clock for 400m run for time

Compare to Nov 20 2012