400 Singles
150 Sit-Ups
100 Kettle-bell swings
50 Burpees
100 Kettle-bell Swings
150 Sit-Ups
400 Singles

Snatch complex for 12min @ 115#

12min AMRAP
1 Snatch 135#
2rds Cindy

Then...
50 burpees

Strength:

Deadlifts - 2x225, 2x315, 2x355, 2x405, 2x455, 2x475

Metcon:

4 Rnds - 30 DUs, 10 DL (225lbs), 30 DUs, 10 HSPUs

Time: 13:58

5 Rounds of
30 sec Push press
30 sec rest
30 sec SDHP
30 sec rest

R1 - 10,11
R2 - 11,11
R3 - 12,11
R4 - 12,12
R5 - 10,11

65#

3-3-3-3-3
Deadlift

R1 - 125
R2 - 145
R3 - 175 (f) too ambitious
R4 - 155
R5 - 165
Then 1 rep at 175# (PR)

AMRAP 10

30 Double unders
10 Power snatches (95/65)

4 rounds + 31

"Gwen"
15-12-9
Unbroken Clean & Jerk
-Pick the weight
-Rest as needed between sets

Did 115#, 135#, 155#

Optional Post-WOD:
Tabata Row
For Max Meters
8 Rounds 20 on/10 off
Got to 785m

3 Snatch EMOM
1st from the ground, 2 and 3 hang, try for full snatch
10 mins

Skill : Curtis P 7 x 2 (Curtis P = hang clean to lunge r/l and push press)
Olympic Option : " Master P"
Master P = Power snatch to overhead lunge r/l

Conditioning: 15 min AMRAP

4 Curtis p 115lbs
8 pull ups
15 bar hops

Skill
5X5 Strict Weighted C2B Ring Pullups 3kg (45s rest)

Strength
3-3-3-3-2 Split Jerk
(40kg - 50kg - 60kg - 70kg)
These felt great!
4-4-3-3-2-2-2-1 Front Squats
(80kg - 90kg - 100kg - 110kg)
Easy.

WOD
"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Situps
All double unders were done unbroken. The situps were done without an ab-mat and with the legs together which made them a lot harder compared to having my legs apart.