A. EMOM x 6
Snatch (Squat) - 5 reps @ 55-65% of 1RM
*Keep weight constant for all sets - NO MISSES*
B. Snatch - 5 singles @ 80%
+
3 sets:
20 Calorie Row
20 Hand Release Push-Ups (no worming)
20 Toes to Bar
20 Overhead Squats 95/65
20 HSPU
20 C2B Pull-Ups
rest 5 minutes
+
Finisher:
GHDSU 3 x 15 (against banded tension)
rest as needed
Weighted Step Up 3 x 20 (53/35)
rest as needed
65 (started with 85, that was gonna be way to heavy)
ReplyDelete110 - actually got all 5, best snatching day in a while
10:33, 11, 11:19
Snatch work.
ReplyDelete1. 7:22
2. 9:39
3. 8:46
C. Blue band
D. Done.
A)155, first 3 and last minute were fine, 4th and 5th were awful. Did 1 shitty snatch
ReplyDeleteB) 190 no misses, felt decent
+
4:30
6:29
6:40
Shit the bed after the first set
Did some plyo shit with Dana after, feeling über explosive
Uber
DeleteA: 70
ReplyDeleteB: 100 - felt good
C: 7:30 (class wod). Took way too much rest and just couldn't get into it mentally.
A) 115 power snatch
ReplyDeleteB) 145 power snatch
C) class WOD
Class wod: 7:43
ReplyDeleteA. 95
ReplyDeleteB. 120
C. 7:30. 8:18, 8:06 ctb was hard and Marcus banging his chin and almost losing a tooth distracted me.
D. Check and check. I like the banded sit ups. It hurt bad.
E. Plyo bursts for extra credit