A.
Every 2min for 8min:
3 Snatches
Every 2min for 8min:
2 Snatches
*Build into a heavy-ish 3 then a heavy-ish 2. Focus on form. Don’t go over 85% of snatch 1RM.
B.
10min Alt EMOM:
Odd: 6 Pause Pistols (alt)
Even: 10 C2B
*2 sec pause at bottom of each pistol
C.
7min Ladder:
3-6-9-12-Etc… of:
Power Cleans (155, 105)
Box Jumps (24, 20)
D.
4 Rounds of:
100ft Overhead stability walk
15 Reverse Hypers (mod)
*For overhead stability walk, use a wooden dowel or light barbell and hang light KBs from green bands on each side. Unrack in a back rack position, then press overhead.
A. All power. 155 x 3 for 8 min. 135 x 2 8 mins
B. reg pistols, and no pull-up bar yet so did 5 muscle ups on rings even mins.
C. 71 reps. 11 PC on 15s
D. No go. Ran 400 meter cool down
A. 65,85,95,105 then 115,120,120,120
B. Done. UB
C. 4PC on the 18s
D. Done w/26# kb & then 45s on RH