Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 50,5 kg

Strength:
Deadlift - Set a new 5 Rep Max
1 x 5 x 116,5 kg

WOD:
Burpees
- 15 (01:26)
- 10 (00:52)
- 5 (00:20)
- 10 (00:40)
- 15 (01:11)

Rest 2-5 minutes between each set.

Skill Work:
Snatch - 38,5 kg x 1 x 3
Clean & Jerk - Heavy Single 1 x 74,5 kg

Strength
Deadlift 5RM
1 x 5 x 114,5 kg

WOD:
15 - 10 - 5 - 10 - 15 BRP
01:12 - 00:45 - 00:19 - 00:37 - 01:02

Skill Work:
Muscle Snatch - 36,5 kg x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - Find your 3 Rep Max
1 x 3 x 115,5

WOD:
Burpees
- 15
- 10
- 5
- 10
- 15
Rest 2-5 minutes between each sprint.

1:18; 00:49; 00:19; 00:43; 1:18


No PR on the deadlifts - I thought I had more weight on the bar, but after I had done my 3 reps, I noticed that I had forgotten a 1kg-plate on one side... Oh well.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Find your 5 Rep Max
Failure at 112,5 kg

I blame my food this week. Garbage in, garbage out.

WOD:
Burpees
8 x 10
Rest 2-3 minutes between efforts
36, 41, 34, 41, 47, 37, 50 and 45 seconds.

Skill Work:
- Overhead Squat - 54,5 kg x 2 x 2
- Snatch Balance - 39,5 kg x 3 x 2
- Snatch - 42,5 kg x 1 x 3

Strength:
Deadlift - Find your 1 Rep Max
1 x 121,5 kg

WOD:
Burpees
10x 5
Rest 2-3 minutes between efforts.

Took 3x20, 21, 19, 18 and 3x19 seconds.

Skill Work:
Snatch - 38,5 kg of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single 1 x 72,5 kg

Strength:
Deadlift - Find your 5 Rep Max
1 x 5 x 110,5 kg

WOD:
Burpees
- 15x 01:25
- 10x 00:50
- 5x 00:20
- 10x 00:36
- 15x 01:08
Rest 2-5 minutes between each set.

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 48,5 kg x 3 sets
Clean & Jerk - 52,5 kg x 1 x 3

Strength:
Deadlift - Heavy Single
1 x 118,5 kg

WOD:
Burpees
8 x 10
Rest 2-3 minutes between efforts
Times between 37 and 51 seconds.

Skill Work:
Muscle Snatch - Heavy Single; 46,5 kg x 1 x 3
(Power Clean + 2 Front Squats + Split Jerk) 52,5 kg x 3 sets

Strength:
Deadlift - 5 Rep Max
1 x 5 x 109,5 kg

WOD:
Burpees
10x 5 Burpees
Rest 01:30 minutes between efforts.

20, 19, 20, 20, 19, 19, 20, 20, 19 and 17 seconds.

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
- Clean Pull - 80,5 kg x 2 x 2

Strength:
Sumo Deadlift - Set a new 1 Rep Max
1 x 114,5 kg

WOD:
15 x [3 x Burpee + Pull-Up]
Rest approximately 1 minute between sets.

Untimed.

Skill Work:
- Muscle Snatch - Heavy Single 1 x 47,5 kg
- Power Clean + 2 Front Squats + 2 Split Jerks - 49,5 kg x 1 x 3

Strength:
Sumo Deadlift - Set a new 3 Rep Max
1 x 3 x 110,5 kg

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Subbed 15/10/5/10/15 Burpees.
Time: 01:12/00:38/00:20/00:37/01:07

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 59,5 kg x 3 sets
Clean & Jerk - 64,5 kg x 1 x 3

Strength:
Sumo Deadift - Set a 5 Rep Max
1 x 5 x 107,5 kg

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts.

Subbed 10 Burpees for each sprint.
Times: 43; 39; 41; 36; 41; 44; 45; 46 seconds

Skill Work:
Overhead Squat - 54,5 kg x 1 x 3
Snatch - 44,5 x 1 x 3

Strength:
Deadlift - Set a new 1 Rep Max
1 x 120,5 kg - Solid PR!

WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.

Subbed 5 Burpees for each sprint.
Times: 21, 19, 18, 20, 20, 18, 20, 21, 19 and 19 seconds.

Skill Work:
Snatch Balance - Heavy Single 1 x 53,5 kg
Snatch - 36,5 kg x 1 x 3

Strength:
Bench Press - Set a new 1 Rep Max
1 x 57,5 kg

WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- DB Swings, 22 kg

You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)

70 DB swings in 05:15.
45 Burpees as a penalty (because, seriously, 90 Burpees? No way.)

Skill Work:
[3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 36,5 kg x 3 Sets
Snatch - Heavy Single 1 x 52,5 kg

Strength:
Deadlift - Set a new 3 Rep Max
1 x 3 x 115,5 kg

I had to try two times on the last rep; on my next 3RM, I'll not up the weight.

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Subbed Burpees:
15 (01:03)
10 (00:43)
5 (00:20)
10 (00:41)
15 (01:04)

Strength:
Overhead Squat - Set a new 3 Rep Max
3 x 62,5 kg

WOD:
Sprints
8 x 200m
Rest 3-5 minutes between efforts.

I did 10 Burpees each round instead.

00:39
00:40
00:37
00:38
00:40
00:39
00:38
00:44

Added some handstand practice to the warmup - at least I do manage to kick up into a handstand against the wall; this is quite an improvement. No way I can do unmodified HSPUs on tomorrow's WOD, though, I'll have to sub.

21 - 15 - 9 reps of

Situps
Burpees

Total Time: 08:18