A.
Every 2min for 14min:
3 Pos Snatch
*Build into a heavy complex. 3 pos = HHS, MHS, Floor. Stay conservative. No misses
B.
10min EMOM:
1 Power Clean
*Start at 90-95% of power clean max and try to maintain for all 10
C.
Front Squat (3010)
7 @ 65%
5 @ 75%
3 @ 85%,
7 @ 70%
5 @ 80%
3 @ 90%
D.
Bent over bilateral dumbbell rows
5×8 AHAP
Row both dumbbells concurrently. Keep tension in the hamstrings and a flat back. The torso should remain static. Do not create momentum with the hips or back.
E.
Every 3min for 15min complete:
15 Box Jumps (24,20)
20 Wall Balls (20, 14)
30 DUs
A. Worked to 130
B. all at 210
C. Last set of 3 at 245
A: 130, I miss, but just sent bar too far in front
B: 185
C: off 235, leg torture
D: 53lb
E: all rounds in cap. Dubs got better, last two unbroken, wbs got worse, bj stayed the same.
A. Up to 135
B. 185 all sets
C. 155,175,200,165,190,210
D. 50lb DBs for 2 sets; 55lb DBs for 3 sets
E. DU sucked today so I never made it through a full round but other than that it was fine. Did step downs on box jumps.
A. 175
B. 235
C. Done no misses
D. 35lbs. Slow and controlled
E. Done with 16″ box. Saturday’s wod showed me that I need more joint conditioning for rebounding box jumps.
A. Worked up to 55# keeping perfect form. Easing back into overhead.
B. 95# 85% to keep from landing wide
C. 1st set of 7 at 75#. Not feeling it. Tight hips
D. 25# perfect form
E. burpees instead of wb. Last set of dubs were awful!
A. 135, 145, 145, 155, 155, 165, 165
B. 205, 205, then 215 for final 8.
C. 205, 225, 245, 215, 235, 255
D. skipped, jumped into met con with logan and casey
E. Early rounds sub 2min. Later rounds inched closer to 2:15-2:30.