All Phases:
A. Power Snatch 10 sets of 2. Every :60-:90 per set
2×2@60% 2×2@65% 2×2 @70% 2×2@75%, 2×2@65%
B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex
C. 3 rds for time
400m run
20 c2b
10 deadlifts (275/183)
D. Assistance work
7 min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc
Then,
3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds
+
3×15 reverse fly
3×12 db bent over double row
3×20 band scap squeezes
A. Snatch % work all done
B. PC complex :
220-231-242-267 for the win over Stephen
C. Workout : 9:29
D. 4×10 ghd back ext with PVC
A. Off 172. Hit all
B. 176
C. 11:21
Snatch % work done
HPC Complex got to 195
WOD-13:50 ripped early and kept going like an idiot
Snatch work done
Power clean done 220
2/3 fail at 242
2/3 fail at 231
2/3 needing to get stronger
Metcon: 9:34
Great day of programming
Still nursing 700 injuries. Found I was capable of DL so did
AMRAP21:
1st min: 5 DL, 300#
2nd min: 20 air squats
3rd min: 15 cal assault bike
A. Power Snatch 10 sets of 2. Every :60-:90 per set
2×2@ 60% – 40kg/88lbs
2×2@ 65% – 44kg/96lbs
2×2 @ 70% – 47kg/103lbs
2×2@ 75% – 51kg/112lbs
2×2@ 65% – 44kg/96lbs
B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex
75kg/165lbs
Failed 80kg on last hang clean – squatted it
C. 3 Rounds for time
Time: 11:13
D. Assistance work 5
min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc
3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds
3×10 reverse fly