A: Snatch Pull 5x 2 (Start @60% of 1RM)   UP TO 165
B: Snatch High Pull 6×1 (Start @75% of 1RM) . . . UP TO 165
C: Snatch 6×2 (80% of 1RM) . . . 115 POWER SNATCH

Then:
For Time (With a 7 Minute Time Cap):
21-15-9
SDHP 95/65
Box Jump 24/20

AS RX: 4:35

nicole 99 pull ups 101 pr august 2016

Monday June 12th
Snatch Balance 5-8x 1 . . . . to 140# PR

Then:
“Nicole”
AMRAP 20
400m Run
Max Reps Pull-ups . . . 30,20,15,15,19 = 99reps PR

101 rx august 8th pr

1st week june WOD's

Tuesday June 5th

A: Halting Snatch Deadlift 5×1 3224 . . . to 165
B: Snatch Pull 4×2 . . to 165
C: Power Snatch 6-10x 1 . . .. . to 135, fail @ 140 again

Then:
“Isabel” Retest
For Time:

30 Snatches 135/95;  7:16 @ 95#

Wed June 6

90 Sec Row for Calories

Rest 1 minute

AMRAP Thursters in 1 minute 95/65

Rest 3 minutes

AMRAP in 3 Minutes of:
8 KBS 53/35
5 Burpees

Rest exactly 5 minutes

In 3 Minutes:
Max attempt at consecutive HR push-ups
then,
Max attempt at consecutive Pull-ups
then,
AMRAP OHS w/ 95/65 in remaining time

41/20@ 75#/ 4.5 rounds / 20/20/12@75#

Friday June 8
A1: Overhead Walking Lunges 5x 6-10 3020  . . . up to 45#
A2: Weighted Hip Extension 5x 8-12 2022 . . . up to 45#

Then:
4 Rounds For Max Pull-ups
400m Run @90% Effort
AMRAP Pull Ups
Rest 3 Min

1:33-23, 1:36-20, 1:42-15, 1:40-19 = 77reps

Maui trip . . . lots of eating good fish and food.

Did a bunch of short swims to check out fish.  a few jogs and jumps off black rock.

Mahana Ridge run 6 mile singletrack downhill from top of Kapalua to beach.