All Phases
A. Snatch – up to heavy single
B. Clean & Jerk – up to heavy single
C. Front SqT – 2RM for the day
D. AMRAP 15
10 burpee touch
15 t2b
200m sandbag run
15 push-ups
10 strict pull-ups
E. DB SA row 6-8 reps x 4 sets each side
F. L-Sit – accumulate 3 min
Snatch
HS= 250# (260# f)
Clean and jerk
HS= 310#
Front squat
2rm= 360#
Amrap 15:
4 rounds + 10 burpees
(Used 70# KB on the run)
*UB on the t2b, push ups, and strict pull ups
SA DB rows
4 x 8 @ 100#
3 mins L-sit
= done
Kept it short and sweet today:
A. Little breathing metcon with Nicole:
2k row
50 burpee box jumps
100 dubs
800 m run
50 GHD sit ups
(22 ish minutes)
B. Snatch (heavy single)- hit 145# (5# pr)..went for 150# but couldn’t get under it fast enough
C. BTN split jerk+split jerk (from Wednesday)- 185#
I hate you yet love you so much. Stay swole bro.
Did pause squats from Friday today along with front squats legs Were shot after
A-352 pause 5sec PR
B-232snatch
C-286 (easy) CJ failed 308 tired legs
D-fs double 316 PR
C- metcon 4 rounds even
D- mu work
E- emotm power snatch and power clean doubles worked up to 185 snatch and 225 pc
Will do L sits and rows Sunday night after family party
Snatch: 220
Clean and Jerk: 245
FS: 305
Had to go to work so no metcon 🙁