Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Take 12-15 minutes to build to 85-95% of your 1-RM Snatch
and then…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Chest-to-Bar Pull-Ups
A. 160#
A1. 5×135#
B. 2+ 6 c2b
Can’t snatch. did some mobility
B. 4 rnds.- 35lbs DB on Left, 30lbs on the right with assist at the bottom because of pain in the grip.
CTB singles
A. 3 rounds of
10 X 275 Deadlift @ 21×1
40 Double Unders
B. Today’s part B
3+22
C. E5MOM for 4 rounds
Run 400m
Max OHS (115)
18,18,15,17
A. Ok
B. 3 rnds + 57 reps 16kg kb and pullups instead of c2b
65*4/75*3/85*2/90*1/100*1/100*1/105*1/110*1
LOx2 x 1 Sn X5 sets @90lbs
3+67
Sub KB for db 35
Sub ctb for SHSPU
A. 65lb
B. 2 rnds +17
Banded pull ups, #25
A. 60kg (first time since months)
EMOM with 45
B. 32 Air squats (heel elevated)
16 kb snatch
8 hspu
Felt the forearm a lot since the 24.3 so I decided go pushing instead of pulling with the hspu
#4 + 22 squats