Warm-Up | Performance
Three Sets of:
Single Unders x 30 reps
Burpees x 5 reps
Box Step-Ups x 5 reps on each leg
Followed by…
Two Sets with PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements”
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
15 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)
65-85
5+36
A. 125,135,145,155,155,145,145,145
B. 4+47
T2B always the limiter
A. #45
was working on the squat snatch
B. 2 rnds + 40du +15 t2space
Very slow as always 🤦 Was tripping on DU a lot. And burpees take forever.
Shoulder issue so I did cleans instead
195/205/255/265/275/285/295/300
6 rounds at the buzzer RX
Did the snatch from last week.
Slow pull + snatch.
65-95 – my balance was wacked today. Failed a bunch at 95 but kept working till I hit all sets.
B. 4 + 45
A. 105-110-115-120-120-120-120-125# last rep a little on the toes when receiving, otherwise good.
B. 3+2bbjo, a bit sluggish did Schmalls Saturday and ran 5k yesterday
Rest day!!
A. Kg: 40/44/48/50/54/58/61/63
B. 4RND + 40 D.U.
A. Up to 80% of 1rm, failed 83%
B. Rx 4 rounds
A). All @60kg
B). 5+52 Rx
A: started at #95 and worked up to #145 for last couple
B: 4rds +1 bj
A) 85/90/95/100/105/110/115/120
B) 4rds + 2 DUs
– had to move the box in and out of DU space due to size of garage
– good one
Warmup done ✅
A. 2 snatch lift off + 1 high hang snatch
Stuck at 45kg to work on form
B. AMRAP 12 mins RX
5+59
Did Chad WOD on Saturday and still suffering today, 1000 box step ups was no joke!!!!