Monday, 031416

  

Competition:

am

A. Back SqT – 5RM + 1×5@90%

B. Power Snatch + Snatch Balance + Hang  SqT Snatch; build to max 

C. 10 min bike @80-90% efforts 

pm

A. AFAP

40 cal row 

40 hspu

30 power clean 155/108

30 HSPU

20 front sqt  ^

20 hspu

10 Ring muscle ups 

10 hspu

B. Assistance Work 

4 rds 

20 band snap squeezes 

10-15 hang scap squeezes 

30’ waiters carry (each arm)

20 reverse hyper @25% of back squat 

Performance:

A. Back SqT – 5RM + 1×5@90%

B. Power Snatch + Snatch Balance + Hang SqT Snatch; build to max in 15 min or so 
C. AFAP

40 cal row 

40 hspu
30 power clean 155/108
30 HSPU
20 front sqt ^
20 hspu
10 Ring muscle ups 
10 hspu

6 thoughts on “Monday, 031416”

  1. A) 16.3-102 reps grip failure
    B) snatch complex worked up to 195
    C) back 315 did second set at 315
    D) emom 10
    3 strict+5 kipping
    40 second bike in between used more as a flush

  2. mickey kilmartin

    Body Pretty smoked today
    Squats 340
    Snatch 210 missed hang
    Metcon 15:55 back was torched by end
    Bike ride done

  3. A. 16.3 Redo – 1 Rep better for 107. Third times a charm?
    Two weeks left… lets do thissss!
    B. Back Squat for volume… nothing heavy/past 230lbs

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