Strength: 15 minutes to practice the 3-position snatch

• then -

1 minute max slapping pushups
-rest 1 minute
8 minute AMRAP:
16 KB Snatch (53/35)
12 KB Thrusters (53/35)
8 Burpee Box Jumps (24″/20″)
-rest 1 minute
1 minute max slapping pushups

*Post Rounds and total SPU.

Erin – 11+11=22; 2 + 2S Rx

Deadlift 1 RM

WARM-UP:
200m Run
50 Double Unders (150 Singles)
40 Air Squats
30 Push-Ups
20 Sit-Ups
10 Pull-Ups
5 Burpees

WOD: Typhoon
21-15-9
SDHP (95#/65#)
Box Jumps (24″/20″)
Push Press (95#/65#)

Cleans

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

For each bench press set, had to spot as well as bench, added some time. Nice work out.

24:40

3 rounds:
30 pull ups
50 KB swings (40#)
75 sit ups
5 HSPU
30 squats
25 ring dips
30 hang power cleans (90#)
15 knees to elbows
50 pushups

10 rounds:
10-9-8-7-6-5-4-3-2-1 reps
HSPU
PULLUPS

Skill
Some DUs - I am actually starting to get worse at these! I think I need a lighter rope.

Strength
3x5 Front Squats 70kg (3mins rest)
1x17 Back Squats 60kg

WOD
20min AMRAP of:
400m Run
21 Deadlifts (70kg)
I think I need to change my strategy for these kind of workouts!

Strength:

Front Squats - 5x135, 5x155, 5x185, 10x225, 10x225, 10x225, 10x225

Metcon:

3 Rnds: 20 WBs (20lbs), 20 Bar Rows, 40 Situps

Time: 11:33

Ran a lap to start
Warmed up with mountian climbers-pushups, follow by squats. 3sets of 11 reps each exercise.

WOD- 5 sets of heroes...Bearcrawl-broadjump burpees.