Strength
Snatch
Every minute for 6 minutes complete 5 touch-and-go Snatches @60% of 1rep max.- only did 75

Conditioning

Group A
35 Alternating Dumbbell Snatch (#35/20)
Run 400 meters
35 Alternating Dumbbell Snatch

Group B
30 Alternating Dumbbell Snatch (#70/50)
Run 400 meters
30 Alternating Dumbbell Snatch

Group C
50 Alternating Kettlebell Snatch (#55/35)
Run 400 meters
50 Alternating Kettlebell Snatch

Chose A but definitely should have chosen B but now I know for next time

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

1600m run

a- 3 x 3 Heels Down Clean Pull
b- 3 x ME Seated KB Press

3 Rounds For Time
100m Run
5 Wall Climb
10 KB Snatch (5 Each Arm)

Smolov 1/2

HBBS 7X5 @ 75% – rest at least 2 minutes
305#

BBG

EMOM for 5 minutes: 1 Snatch @ 175#

EMOM for 5 minutes: 1 Clean & Jerk @ 225#

Strength/Oly.
4 Rounds (Untimed):
5 Front Squat + 1 Jerk
30 sec. L-Sit (or Max Effort)
Time to complete: 15 minutes. Each round complete 5 Front Squats, pause at the top before performing Jerk – ie can not Thruster last one. Jerk can be Push Jerk or Split Jerk. Go right into L-Sit and if you can’t hold for 30 seconds, do a single max effort. Rest as needed between rounds.
Met-Con.
3 Rounds:
10 Box Jumps (24″/20″)
20 Kettlebell Swings (1.5 pd/1 pd)
Score time, and rest exactly 3 minutes.
Met-Con.
3 Rounds:
10 Kettlebell Snatches
50 Double Unders
You can alternate arms however you wish on the Kettlebell Snatches. Kettlebell does not need to go back to the ground.

135-5:03-15:03

Skill: OH Squat..I used 35lb bar. And it was bad..add to list of stuff I have to work on.
but to say something positve. I did get the arm part right, just the squat was off, even for me. Knees and shoulders really sore.
HSPU: did the Pike on the box thing Dale showed me. Still can't quite get the stay up on the wall part. ** Add to list :) **
Main: 5 Rounds
10 OH Squats ( used the 35lbs bar but did them all, no Front squats
10 pullups (used the green band, not the black heavier one)
Gate run: I know that it is not far but I did run the whole time, no walking.
I was last but I did everything and worked to do it with good form. Taking tomorrow off.

OH Squat work (up to a moderate triple)
33/58/63/68/73
King RDL 5x each leg

2 Cleans + 1 Jerk 6x1
69/68/83/83/83/83

10 Minutes
3 Power Snatch @53lbs (even minutes)
10 GHD (odd minutes)

Baseline: Pre-SOP and box breathing, then ROM Drills.

20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

Warm-up:
30/20/30- 30 air squats/20 rollouts/30 overhead squats with PVC

Then 5 rounds:
Hand Release Push-Ups: 10
AbMat: 10
Split Squat: 20

WOD:
Equipment: 6in Low Box; Dumbbells-35lbs

Low Box Jump: 50
Pull-up: 40
FSQ: 30
Burpees: 20
Thruster: 10