If you are not willing to give up everything you have already lost.

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec. 125# felt good even though I 

   missed a couple of times. Need to try 130 next time.

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 175#. 

    Felt heavy enough that I can't shrug too much
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60

    sec. 115# was hard to catch it but felt better than last week.

    Try going to 120 or 125 next time

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.

Did the weights at 55#. Right arm felt okay but the left felt really unstable. First time doing this so will have to practice on the left arm.

When you feel like giving up, remember why you held on for so long in the first place.

BB Gymnastics

1)  5X3 Snatch @ 75% – rest 45 sec.

    Did this at 115# and squat snatched everything. Will have to 

    start going heavy from now on and do all snatches as squat 

    snatches.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest 

    possible, rest 60 sec.

    Did this at 105 but shoulder press. Didn't want to aggravate my 

    right shoulder
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.

    Did this at 155#

Strength

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)

   Did this at 165. Need to go higher to 180#

Conditioning

30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 Only did 15# and split jerked every one.
Row 1K

For time.

Greater love hath no man than this, that a man lay down his life for his friends.

Evening WOD

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec. 110#
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec. 135#
3) Snatch Pull: 3X2 @ 90% – rest 60 sec. 125#

Conditioning (pain threshold training)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

with 20lb weight vest. 

4m

3m 50s

3m 59s

4m 27s

4m 26s
Thrusters were feeling easier. Shoulders must be getting stronger.

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Did my bench at 115. Didn't push it due to shoulders. Instead of reverse hypers, I did the ham lowers on the GHD.