Skill
snatch

Strength
3x5 deadlifts 110 kg (3 mns b/t sets)

WOD
as many rounds as possible in 7 minuts of:
95 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95pound Thruster, 6 reps
6 Chest to bar Pull-ups
95 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95 pound Thruster, 12 reps
12 Chest to bar Pull-ups
95 pound Thruster, 15 reps
15 Chest to bar Pull-ups
95 pound Thruster, 18 reps
18 Chest to bar Pull-ups
.......

one of the most difficult workouts i did!

Skill
Snatch Balance

Strength
3x5 Snatch Balances 40kg (3mins rest)
I kept the weight light to work on technique and footwork as I felt really unstable doing these.
But by set three my technique was great!

WOD
7 min AMRAP of:
10 Squat Cleans (40kg)
20 Situps
The Squat Cleans really got my legs after the first two rounds which was a bit surprising.
The situps were done unbroken but I could have done them faster if I kept my legs closer to my body. Other than that it was a great workout and very demanding metabolically!

WOD:
Strength:
Deadlift (kg):
5-3-3-1-1-1-1
60-70-75-80-85-90-95

AMRAP 9 min.
3 Squat Clean 
Thrusters 30 kg.
10 mtr. OH Walk
Reps: 16
RX!

E1,5MOM 10 (15min)
5x Power Clean

For Time:
14-12-10-8-6-4
Strict Pullup
DB Shoulder press
V-Up

Tc: 20min

60 min
Warm up for 25 min
1.Running intervals:
1000m @ 245 s. pace - 244 s.
- Rest 3-4 min
3x800m @ 195-192-190 s. pace - 194 191 188 s.
- 300 m walk rest between efforts

Add/remove weight as necessary.

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80%

Used 150#, missed two hang snatches, was able to get them in w/n time frame. Missed another hang snatch wasn't able to get it in.

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914. 190#

Used 190#, made all attempts

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

PT Class 188 10-19-12

10 rounds for time:

200m Run (one lap around the track)
10 Burpee’s

Appprox 21 minutes.. 6 Squads, 3 groups of 2 squads with 3 Tac Officers. Made sure that each group stayed together on reps.

Rest (March)

Run to range #2

Relay runs down the 50 yard gun range lanes (couple rounds)

High knees (forwards & backwards)
Flutter kicks
Bear crawls
Karaoke’s
High jumps

Run back to PT field

Rest (March)

One round of inch worms 25m
175m sprint
5 pull ups

Raakarive riipusta, 3 x 3, kevyt paino

After normal dynamic and group warmups,

Deadlift protocol
3 half range deadlifts (floor to knee)
Maintaining a perfect back angle
80-90% of max 135, 225, 265
Immediately followed by 8 box jumps.

Then
8-8-6-4 deadlifts 225, 225, 245, 245

Emom for 12 minutes
5 burpees
7 air squats

If time
5 minutes of fun

• 5 minutes of fun turned out to be crunch city - one full minute of each of the following crunches (in sequence):

1) front crunches
2) side crunches
3) side crunches
4) full situp
5) front crunches

I managed 169 crunches. Not good but not bad.