Paused Lifts, Back Squats, Deadlift & Running Couplet

Paused Snatch - Max double (Goal is to hit 95% of max single)
30
40
50
60
70
75
80x
80 - 95% of max single
82.5x

Paused Clean & Jerk - Max double (Goal is to hit 95% of max single)
60
80
90
100
110 - 95% of max single
115x

Back Squat 85%x5, 90%x5, 95%x5 (%'s of 5rm)
121x5
128x5
135x5

Conditioing
AMRAP 12:
15 Deadlifts - 100kg
Run 400m

4+12

My running is really poor at the minute, and combination of movement + running seems to kill me. Deadlifts were the easy part during this workout, i should be hitting 6 rounds. I'm going to start playing some touch rugby again to see if it will help with the baseline running capacity.

Paused Snatch & C&J

Paused Snatch(2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
68
72
76
76
80

Paused Clean & Jerk (2 second pause at knee) - 80%x3x2, 85%x2x2, 90%x1x2, 90%x2x1, 95%x1x2
92
97
104
104
110

Conditioning
4RFT (20 minute cap)
20 KB swings - 24kg
15 HSPU
20 Pistols

13:12

All KB swings unbroken. The first round of HSPU's unbroken sets of 5 for the remainder. THe pistols were all unbroken but a little wobbily, haven't done any since DWF.

Paused Lifts, Back Squats & Hang Clusters

Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB

68x2x2

Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB

92x2x2

Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3

Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)

Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.

The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.

Paused Snatches & Cleans

Paused Snatch - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
40
50
60
65
70
75
77.5
80x(1)
80
82.5x(1)
82.5

Singles
85xx

Paused Clean - Max double then max single
*Doubles until you miss the 2nd rep two attempts in a row. Then singles until you miss a weight two attempts in a row*
Doubles
80
90
100
105x
105
107.5x(1)

Singles
110x
110

Conditioning
30-20-10 KB Snatches - 24 (5 Each Arm)
20-15-10 OTBox Jump - 24

4:04 Rxd

Paused Snatches & Cleans

Paused Snatch 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
40
50
60
62.5
65
67.5
70
72.5
77.5

Paused Clean 3-3-3-2-2-2-1-1-1-1 (2 second pause at knee)
60
70
80
82.5
85
87.5
90
92.5
95
97.5

Conditioning
5 Rounds for time:
Row 750m
10 Squat cleans - 60kg
10 HSPU

28:38 Rxd

Row times were 2:47, 2:56, 3:30, 3:02, 3:05.

Running, Thruster and Burpee Chipper

Pause Snatch - 3-3-3-2-2-2-1-1-1
30
40
50
60
65
67.5
70
72.5
75

Pause Clean - 3-3-3-2-2-2-1-1-1
60
70
75
80
82.5
85
87.5
90
92.5

2 second pause at the knee, working on positioning not maxes.

Back Squat
135x2x6

Conditioning
For time:
Run 1 mile
50 Thrusters - 40kg
50 Burpees

14:59 Rxd