Competition:
am
A. Hang Snatch High Pull (above knee) 5×3@100% ish *straps allowed
B. Push Press – 3RM + 2×3@90%
C. @110%
:30 hpc 115/83
:30 of burpees (no jump, just down up afap)
:30 bike
rest 3:30 x 4
pm
emom x 32
minute 1: kb walking lunge 30’ (those who can, perform double overhead kb walking lunges with weight in each. those who cannot with this position 70/53’s in each hand for 30′
Minute 2: 60’ Bear crawl + 1 legless rope climb
Minute 3: 15 Cal Row
Minute 4: :30 of farmers carry (70/53’s each hand)
+
Recovery assistance work; per athlete
Moving my rest day to today and doing this work tomorrow. Didn’t want getting worried about me. Lol
Snatch pulls
265#
Push press
3 @ 250#
Drops done
:30 x 3s
= done
Emom
= done
Taylor i did some stuff too. You’re not alone
Pulls 245
Pp 245
Ohs work for tempo
Sprint intervals done with kb swings at 70 instead of hpc
Bike work to finish
A – Sntch pulls up to 135×3
B – P. Press x3 – 155×3, 135x3x2
C – 4 rounds – 30 sec h.p. cln, 30 sec no jump burpee, 30 a. bike rest 3-4 minutes. 1 – 9.8.8; 2 – 11.8.8; 3 – 11.9.7; 4 – 14.9.6 … first time back on the bike, didn’t die.
D – 24 min of the EMOM A – Ovhd Lngs 20 lb kb ovd B – 60′ Bear Crawl + l-sit rope pull C – 15 cal row D – Farmers Carry w 2 53 lb kb … had to stop for the noon class; wasn’t that sorry.