(wts in kg)

Snatch 5-3-3-2-1-1-1-f @ 20-25-30-35-38-40-43-45
Snatch 2-2-2 @ 35

Clean and Jerk 3-2-1-1-1-1 @ 35-45-55-60-63-65
Clean and Jerk 1-1-1 @ 52

Warmup:
2:30 jumprope
active stretch

2 rounds of:
30 second handstand hold
10 wall ball (10 lb)
10 tricep pushup (knees)

push press 5-5 @ 35-85

push press 3-3-2-3 @ 105-115-120(fail on 3rd rep)-120 (3 rep PR!!!)

Then 4 rounds of:
kb swing 10X2 15-15-15-15; rest 2 minutes
ring dip 31X3 4-4-4-4; rest 2 minutes

Then knee to elbow 12-12-12; rest 2 minutes

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 ring rows

Burgener warmup with 35 lb bar

Workout:
Weights in lbs(kg)

(1 power position clean, 1 hang clean, 1 clean) 2-2-2-2 @ 79(36)-93(42)-106(48)-93(42)

snatch balance 3-3-3-3-2-2-2 @ 60(27)-60(27)-71(32)-71(32)-79(36)-79(36)-79(36)

front squat 5-5-5-5 @ 101(46)-108(49)-115(52)-108(49)

Oly class!

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 pullups

2 rounds Burgener warmup with PVC/45 lb bar

Workout:

Overhead Squat 5-5-5-5 @ 67-78-86-85 (kg plates are weird)

Snatch Progression:
3-3-3-3 @ 35-35-57-57 of:
2 rounds of 3 power position snatch - 3 hang snatch - 3 snatch

Split jerk 3-3-2 @ 67-89-100

Grace

Warmup:
5 min jumprope, other stuff
3 rounds of:
3 hang power clean (45-45-35)
3 hang above knee power clean (45-45-35)
3 power clean (45-45-35)
1 min. plank
10 lunges w/ 25 lb weight overhead

Workout:
Grace:
For time:
30 clean and jerk @ 85 lbs
3:31 (meh)

10 min. rest
Then ring pushups 12-12-12-12 @ 31X1 tempo w/ 2 min rest

Workout:
Back Squat 5-5-5 @ 135-155-165, rest 3 minutes
Max strict pull-up 3-4-2, rest 3 minutes
Hang Power Clean 5-4-5 @ 85-95-95, rest 3 minutes
Ring body row 10-10-10, rest 3 minutes

Warmup:
500m row
some stretchy things
2 rounds of:
10 squats
10 back extensions
10 pushups
10 situps
10 pullups

Workout:
5 rounds of:
3 minutes work:
50 double unders
5 handstand pushups (kipping)
max reps box jumps (20")
3 min. rest

I got 181 total box jumps (44-39-36-30-32)

Hotel weight room workout with JJ!

21-15-9 of:
Dumbbell thrusters (25 lbs per hand)
Pushups
Situps

For time, but we didn't time it.

I have a backlog of things to post.

XFit AM:
5 rounds of:
3 power snatch (65-70-75-80-85)
7 burpees
2 min rest

Then 5 rounds of:
5 push press (85-85-85-95-95)
7 kb swing (24 kg)
2 min rest