Wall Balls #20
Push Press #75
Box Jump 20"
Row Cal
SDHP #75

Wall Balls #20
Push Press #75
Box Jump 20"
Row Cal
SDHP #75

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

So let's be honest, 155 was WAYYYY to heavy to start with. I started with 95lbs so the workout wouldn't be over in 2 minutes. Went up to 175 so that's 95-105-115-125-135-145-155-165-175. I suppose I made this into more of a MetCon than a heavy snatch workout.

WOD

400 m run
100 pushups
75 KBell swings (#53)
50 Toes to bar
400 m run

Pre-WOD:
1X20 Back Squats (unbroken) - completed @ 245#

Part A) - 12 Mins to find your 1RM Thruster

185# Thruster

Part B) - Find your 1RM Front Squat

225# Front Squat

Part C0

5 RFT of:
10 Thrusters 95#
10 Hand Release Pushups

8 Rounds:

1 Min. AMRAP Burpees: 21/19/18/18/17/18/16/16
1 Min. Rest

3 Rounds Pushups for max reps in 30 seconds/90 seconds rest
24/19/20

20min AMRAP

5 HSPU

10 Jumping Lunges/leg (L/R=1 Rep)

15 Pull ups

I did 8 rounds and 5 handstad PU.

20min AMRAP

5 HSPU

10 Jumping Lunges/leg (L/R=1 Rep)

15 Pull ups modded to ring rows after 4 rounds

7 rounds plus 9 reps

CF Myrtle Beach:
Strength:
Front Squats - 10, 5, 5, 5, 3, 3, 1 reps
205, 225, 235, 240, 245, 255, 280(PR)

WOD:
10 rounds:

7 SDHP (95lb)
7 ring dips

7:14