PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Burpee Broad Jump x 5 reps
Kip Swing x 10 reps
Followed by…
Two sets, with barbell, of:
Snatch Grip Romanian Deadlift x 8 reps @ 21X1 (Pause at Mid-Patella)
Snatch Grip, Behind-the-Neck Push Press x 8 reps
Overhead Squat x 8 reps
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch x 2 reps
If you performed last week’s power snatches from the mid-patella, you should increase the load this week by as much as mechanics will allow.
B.
Three rounds for time of:
400 Meter Run
10 Power Snatches (135/95 lbs)
5 Ring Muscle-Ups
Warm up: ✅
A:
95-115-135-155-185-205-225-230
B:
8:50 Rx
A. 75, 85, 95, 95, 100, 100, 105, 105
B. Scaled to 2 RMU as my skill is Loooowwww on this movement.
18:31
I was not rushing the snatches or the RMU as I know my limits. Failed 4 RMU total.
Only time for some lifting today,
Power snatches up to 155 comfortably, one shot at 185 for a fail. Oh well.
A. 95-105-115-125-125-130f1-130f1-125
B. scaled power snatches to 95# 13:21
A. 105-115×2-125-130-140×2
B. 11:47 @115#
Haven’t been olying much lately and coming back from a shoulder thing
Yesterdays emom
Don’t with 15 rower cals for the first two minutes.
6 devil presses each round.
Yesterdays
A. EMOM for 30 minutes
Min 1 – 10 cal Row – 39s, 41, 40, 41, 41, 41
Min 2 – 8 Cal AB – 47s, 47, 47, 49, 51, 57
Min 3 – 15 T2B – All UB (40-45s each round)
Min 4 – Devils Press @ 25# DBs – 8, 8, 7, 6, 7, 7
Min 5 – Rest 🤣
***No tooo bad until rounds 5 & 6….then it’s a fight to the end.