Power Snatch, Pull Ups & Thrusters EMOM and Running

Power snatch, 1 rep @70kg every 20 seconds for 10 minutes - stop if you miss
- Complete, felt comfortable weight wise and breathing wise. Worked out as a 9:42 Isabel @70kg.
+
EMOM x 12 
1st - 15 pull ups
2nd - 12 thrusters @35kg
- Complete unbroken. Pull ups got tough for the last few reps of the last 2 sets. Thrusters felt really good, focused on good position and breathing. 
+
15 minute run @ easy pace
- Same route as last week, full lap in 13:31 same finishing point at 15:00. 

Power Clean, Burpees, OHS's, C2B Pull Ups & Running

Power clean, 1 rep @100kg every 20s for 10 minutes - stop if you miss
- Complete. Felt really good, not even close to missing one.
+
EMOM x12 
1st - 12 burpees to 6" reach
2nd - 12 OHS @50kg
3rd - 15 C2B pull ups
- This is probably the worst EMOM i've done, it left me feeling sick on the floor for a good 5 minutes. OHS unbroken, squat snatched the first rep each round. Unbroken for the first 3 rounds of the C2B then broke 10-5 on the fourth as i opened up a tear from Monday again.
+
15 minute run - easy pace
- Full lap of the industrial estate in 13:27, level with the back door of the old box at 15:00.  

Snatches, Running, HSPU's, C&J's, Rope Climb's and DB Thrusters

AM

Snatch - 1x1 @80% every 30s for 10 minutes
78kg, 1 miss.

Conditioning
For time: (18 minute time cap)
Run 1200m
30 HSPU
Run 800m
20 HSPU
Run 400m
10 HSPU

15:35

PM

Clean & Jerk - 1x1 @80% every 60s for 15 minute
96kg, no misses

Conditioning
5RFT: (7 minute time cap)
1 Rope climb - 15ft
10 DB thrusters - 20kg

5:19

Strength + Met-Con

Strength
Bench Press - 1x5@75%, 1x3@85%, 1x1+@95%
70
75
80x10

The last set was meant to be at 85kg but i forgot to add the 2.5kg plates.

Back Squat - 1x5@75%, 1x3@85%, 1x1+@95%
95
105
120x10

Think this could be a PB of some sort.

Accessories
1a)Bulgarian Split Squats - 3x8 (each leg)
32kg KB held in the front rack

1b)Strict Pull Ups - 3x8
Bodyweight across all sets, going to add 5kg next week.

Conditioning
For time
Run 800m
20 Burpees
10 T2B
Run 600m
15 Burpees
15 T2B
Run 400m
10 Burpees
20 T2B

12:55 Rxd

Set of 10 and 15 T2B unbroken, the set of 20 broken after 8 reps.

 

 

Running, Box Jumps & Double Unders

Conditioning

400m + 600m + 800m x2 - Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance

For example, run 400m in 1:15, rest 1:15, run 600m in 2:05, rest 2:05, run 800m in 3:30, rest 3:30, then start set two

Rnd 1 - 1:16 + 2:06 + 3:03
Rnd 2 - 1:20 + 2:11 + 3:04

The second 800m run felt a lot slower than the first, so i was suprised when it was only 1 second slower.

Skill
Max Height Box Jump

53" PB

Got my feet on top of 55" but couldn't get my balance.

53"

55"

3 x Max UB Double Unders

184 PB
109
93