A. FS @31X1; 5,5,5; rest 2 min
B. 5 sets – muscle snatch + heaving snatch balance + snatch balance; rest 2-3 min
C. Emom 12 min –
Odd - Power snatch + hang snatch + snatch - 1.1.1 (inc load per set)
Even - Segmented snatch DL @5131 x 3
+
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row r (tough)
20 DB step ups (95#)
10 single arm DB row r (tough)
Notes:
- DROM warm up
- Heavy weight on snatch grip deadlift, focus on weight transfer
- feet elevated on box for ring FLR
- lunges are total, not per leg
A. 115, 120, 125- butt still sore from walking lunges
B. 55, 60, 65, 70, 75
C. Emom 12 min –
Odd - 65, 70, 75, 80, 80, 85
Even - 105#
+
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row r (tough)- accidentally did single arm high pull w/ 25#
20 DB step ups (95#)- my butt couldn't have handled this even if I did read it correctly. Did 30# DB in each had step ups- grip was actually limiter, only used 12' box
10 single arm DB row r (tough)- same as above
Odd - 65, 70, 75, 80, 80, 85
Even - 105#
+
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row r (tough)- accidentally did single arm high pull w/ 25#
20 DB step ups (95#)- my butt couldn't have handled this even if I did read it correctly. Did 30# DB in each had step ups- grip was actually limiter, only used 12' box
10 single arm DB row r (tough)- same as above
Was really wiped out yesterday and took a much needed complete rest day today.
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