AM
A. KB Arm Bar; 5 reps/side with 3-4 sec hold x 5 sets; rest as needed 
B. Turkish Get-up; 10/side 
C1. Straddle Hollow Hold; 20-30 seconds x 5 sets; rest 45 seconds 
C2. Alternating Supermans; 10 reps/side x 5 sets; rest 45 seconds 
D. Side laying GHD paloff press with plate; 6/side x 5 sets; rest as needed https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0
(use very light load for this) 
+
15min Row 
15min Bike 
*Keeping HR bw 120-140 BPM (should be conversation pace) 
AM work completed

PM
A. Hang Squat Snatch; 5 singles @ 75%; rest 90 sec 
160lbs - 4/5

B. Low Hang Snatch (below knee); 4 singles @ 79%; rest 90 sec 
170lbs - 0/4

C. Squat Snatch; 3 Singles @ 85%; rest 90 sec 
180lbs - 0/3

The snatches went very, very poorly and I'm very frustrated with them. I seem to hit a wall at 155lbs. After that everything goes to shit.

+
5min AMRAP: 
Buy In: 500m Row 
7 Burpees 
28 Double Unders 
3 + 2 Dubs
1:49/500m pace
Got tangled in my rope several times

rest 5min 

5min AMRAP: 
Buy In: 1k Bike 
7 Power Snatch @ 75# 
12 Wall Balls 
2 + 8 WB
~375 watts on the bike
UB on both movements

rest 5min 
5min AMRAP: 
Buy In: 500m Row 
7 Thrusters 
7 Burpees over Bar 
2 + 3 BFB
1:50/500m pace
UB thrusters

rest 5min 

5min AMRAP: 
Buy In: 1k Bike
7 Deadlift @ 225# 
12 Box Jumps @ 24" 
3 Rounds
~350 watts on the bike
UB DL