Warm-Up | Performance
Two sets of:
Run x 200 Meters
10 x Ring Rows OR 6-10 Supine Snap Pull Transitions on Low Rings
Followed by…
Two sets of:
Dive-bomber push-up x 5 Reps
Hang Power Snatch with an Empty Barbell x 5
Then…
Against a 3-minute running clock…
400 Meter Run
4 Ring Muscle-Ups or 12 Chest-to-Bar Pull-Ups
Max Reps of Snatches (135/95 lbs)
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of power cleans achieved in each of the five sets.
4RMU/Power Snatch 95
6/6/6/6/8
A. 6/7/7/7/7
Ran 350m on assault runner round 4-5 got extra 🌶️
scaled to 115#
3-3-3-2-2
runs 1:53-1:55
This was fun. It looked really hard and ended up being doable.
WOD: 7, 9, 8, 7, 6 …. At 135lbs
5-6-4-4-4
4/5/5/5/5 all power snatch
Getting back into it after traveling for work all last week and terrible sleep. Definitely didn’t have the push this was asking for, but needed the work.
Turned this into one rd every 5 mins, mvmts all as written.
5/3/3/3/5 on power snatch.
Tore my right hand in last rd. 😖
7/8/8/8/7 On AirRunner RX
– 400m run
– 4 strict L-sit RMU
– snatchs @ 61kg : 6/7/6/5/5
200m run
12 sitted pull ups
#55 snatches 4/4/5/4/4
Snatches or power cleans. Scary, that time domain, maybe 1:45-2:00 400 run leaves 60 seconds for all else? Yikes.