Max strict Hspu (1 yritys)
MAX rMu (1 yritys)
bMu practice, knees up technique, 2nd kip practice, Max BMU? (Fiiliksen mukaa)

Hs walk practice/warm up

Historial team workout

Shoulder taps (50 for time)

I worked on technique for the snatch using a variety of full squat snatch, hang power snatch, hang squat snatch.
I was working mostly on keeping good bar path and trying to hit my hips with the bar and explode up and use the hips NOT my arms as well as pulling myself quickly under the bar.
I started with the bar, 65 lbs, 75, 85, 95 (2 sets), 100 (2 sets), 105 (about 5 sets)
I was typically doing about 6-8 reps per set sometimes stopping for a few seconds between reps. I was really focusing on technique.
I also was not feeling too explosive and strong overall to be honest.
I'm still not moving my right foot the same as my left. I seem to have my

Overhead squat 3RM (68# bar)

3 Overhead Squat
EMOM 10min (used 53# bar)
+
21-15-9
Overhead Squat (used 43# bar)
Ring Dips with band (blue band)

Finished in under 10 min

Did at least 3 mini WODs for warm up then...

Run 200m
5 Wall Climbs
10 knees to elbow (scaled down to v-ups for round 3)
AMRAP 12min

Did 3 rounds + 1 run

Ended with prowler push relay.

Tired!

Pre-WOD
* 2 mile run

WOD - 10 rounds
* 5 deadlifts (225 lbs)
* 10 push-ups
* 5 pull-ups

Post-WOD
* 100 sit-ups

run 200m
d/u x 20
sit up x 40

time:
23:07

hammer press:
90x20
100x12, 110x8
110x7, 100x6, 90x7

Snatch to Max - 205! (not a PR, but haven't touched that in months)
C&J to Max - 265! PR!

Tire drags/pushes/jog around OG Barbell

5x3
65-85-75-75-75

200' waiter walk 25 ( switch arms 100′)
50 double unders
40 wall ball (light ball for wrist)
30 t2b
20 power cleans (75)
10 renegade rows
200' waiter walk 70/53

Back squat as heavy as possible 1 round x 20 reps: 125 lbs.

For time:
1000m row then
4 rounds of:
20 Toes to bar
15 Overhead press 2 65 lbs. (RX 115)
10 Box jumps at 24"
Time: 18:52 (included dropping from 75 to 65lbs after time started)