7x every 2 minutes, 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch @ 65-75-85-85-90-90

Then some handstand pushup work

Then hang from bar 50-30-30 seconds

10 min EMOM:

5 hang power snatch @ 55-65-65-(75F2)-75-(75F1)-65-65-65-65

12 min AMRAP:

8 front squat @ 65

8 push press @ 65

8 cal bike

4 rounds + 17 reps

1 snatch grip deadlift + 1 hang power snatch + 3 overhead squat @ 65-75-85-95-100-(105F)

100 Russian kb swing

+5 burpees every minute

start with burpees

5:30

1.1.3 snatch grip deadlift + hang power snatch + overhead squat @ 65-75-85-90-(95F)-(100F)-95-(100F)

5x:

7 power snatch @ 75

7 handstand pushups

14 pistols (w/ thick band)

cap14 +27

8x EMOM:
1 hang power snatch + 1 hang squat snatch @ 85

5 rounds of:
30 double unders
20 deadlifts @55
10 power snatch @55

Hang power snatch 3-3-1-1-1-F @ 55-75-85-95-100(PR!)-(105F)

For time:
10 squat snatch @ 75
20 pullups
15/side pistols
20 pushups
10 squat snatch @ 75

8:29

5 touch @ go power snatch @ 65-75-75-80-85

12 min AMRAP:
10 hang power snatch @ 65 lbs
10 American kb swings @ 16kg
35 double unders

4 rounds + 10 reps
omg grip so shot

Back squat 5-3-2-1-1-1-1 @ 85-115-135-155-165-180-195

Every 2 min:
3 hang power snatch @ 65-75-85-85-85

8 min bike:
15 sec hard (70+ RPM)
45 sec medium (~50 RPM)
(84 cals total)

Every 2 minutes:
1 high hang snatch
1 above knee snatch
1 below knee snatch
@ 65-75-85-90

10 min AMRAP:
80 wall balls @ 14lbs, 9'
60 cal row
40 thrusters @ 65
20 pullups
0 rounds + 142 reps

Every 2 minutes:
1 above the knee snatch + 2 below the knee snatch @ 65-70-75-80

12 min EMOM:
min 1: 15 sec max burpees 6-7-7-7
min 2: 5 push press @ 105lb (touch and go) 5-5-5-5
min 3: 15 sec max single pillar shuttle sprint 4-4-4-4

15 min AMRAP @ 75% effort
100 single unders
20 squats
15 NPU Burpees
20 Step Ups (20”)
15 sec ring plank
3 rounds + 129 reps

Thoracic mobility

Every 90 seconds:
1 high hang snatch + 2 above knee snatch @ 65-70-75-80

Handstand hold 2x 30 seconds
6x 4 hspu
Handstand hold 1x 30 seconds
2x 4 hspu
Handstand hold 1x 30 seconds

Back squat 5-3-1-1-1-(F) @ 85-135-175-195-205-(215)

3 rounds of:
3 pendlay row 31X2 @ 95
60 sec rest
6/arm Arnold press 30X1 @ 20-25-25
2 min rest


2 rounds of:
3 min AMRAP
10 clean and jerk @ 65
8 ttb
(2 rounds + 3, 2 rounds + 3)
2 min rest
3 min AMRAP
10 hang power snatch @ 65
8 kipping handstand pushups
(1 round + 10, 1 round + 10)
5 min rest

Snatch High Pull + Hang Snatch 2.1 @ 25-35-35-39-39-39kg

Push Jerk with 3 sec dip + 3 sec OH pause 3 @ 39-45-49-51-53kg

3 rounds of:
AMRAP-minus-2 ring dips (5-5-5)
60 seconds rest
10 GHD raises 31X0 w/10lb plate
2 min rest

4 rounds of:
2 lengths of track double kb front rack @ 2x16kg
60 sec ring plank
AMRAP-minus-3 ring pushups 3-3-3-3

Snatch Deadlift + Hang Snatch High Pull + Hang Snatch 2.1.1 @ 25-35-37-37-39kg w/ 2-4 min rest

Push Press with 5 sec OH pause 3-3-3 @ 39-45-49kg w/ 1 min rest

3 rounds of:
AMRAP-minus-3 ring dips (5-5-5)
60 seconds rest
8 GHD raises 31X0
2 min rest

5 RFT:
2 lengths of track farmer carry @ 2x24kg
15 feet-elevated ring rows
AMRAP unbroken strict ttb (6-7-7-6-7)

17:41

This was maybe my worst day ever. Just no energy coming into this workout. A lot of not winning. Really only did half the workout.

Above the Knee Hang Power Snatch from Blocks @ 15-25-35-40-42-44 kg

Then 4 min EMOM:
5 TnG Power Cleans @ 105-110-115-120 lbs
5 burpees over bar

Then 8 min EMOM:
even: 10 TTB unbroken
odd: 30 DU unbroken

Then 2 rounds of:
8 cal Assault Bike
8 Front Squats @ 75
6 lateral burpee box jump overs @ 16"
Rest walk 3-4 min btw sets
1:29, 1:29

Trodo Games!!

Event 1:
Team of 4, 12 minutes AMRAP
2 people doing partner med ball situps, 1 person hang snatching, 1 person resting.
Med ball situps = lay back, tap the 20lb med ball to the floor above your head, situp, hand it off to your partner.
Hang Snatch @ 65 lbs for girls.


Event 2:
Team of 2 chipper:
80 deadlifts (115 lbs for girls)
60 thrusters (65 lbs)
40 burpee bar hops

I did ~ half of these things

Event 3:
(I didn't do this)
12 minutes minus the time Event 2 took AMRAP:
6 toes to bar
6 kettlebell swings
(inc by 3 each set up to 21, then back to 6)

Event 4:
1RM clean + front squat + jerk
I hit 145. Didn't try any higher because the jerk was shaky.

We got 10th, meh. But it was super fun! Our other team got 2nd!!

Trodo Practice:
~20 hang snatches @ 65 lbs
~30 med ball situps

25 deadlifts @ 115 lbs
15 thrusters @ 65 lbs
10 bar-hop burpees

power clean + front squat + jerk complex @ 65, 115, 135

Push Press 1rm (55kg ~121.3 lbs)


Push Press 3-2-1-1-1-1-F-F-F @ 35-43-46-51-54-55-56-56-56kg
3x Triple broad jump (22'7" max)
Hang snatch pull 3-3-3 @ 25-35-45kg
Hang snatch 3-3-3 @ 27kg
Back squat 20-16-12 @ 46kg
RDL 12-12-12 @ 46kg

3x AMRAP Strict TTB (7-6-6)

Then 3 rounds of:
6 buddy hamstrings
12 dumbbell calf raises w/ 10-15-15lbs

4x 5-10-5 drill
4x 5-backpedal-10-backpedal drill

Hang Power Snatch 3-3-3 @ 55-55-60 (badly bruised non-throwing index finger so lifting less weight)

Then 4 rounds for time of:
200m run
15 russian kb swing (24kg)
30 situps
1 min rest between sets
12:36

Warmup:
Some jumproping and PVC stuff
Berenger warmup for snatch w/ 35 lb bar

3 sets of:
5 ring rows
7 overhead squat (45 lbs)


Workout:
Power snatch 3-3-f-f @ 85-95-105-100

Metcon:
Handstand Pushups: 3 rounds of 30 seconds on / 90 seconds off (I used green/purple band combo for assistance so I didn't have to kip)
Hang power snatch: 3 rounds of 30 seconds on / 90 seconds off (45 lbs)