Competition + Performance:
A. Power snatch Emom X 12 X 2 reps @65%
B. Clean Pull @ ur max clean every :60 X 7
C. 3 rds
22 c2b Pullups
20/16 cal bike
12 bw power cleans
Rest
D. Emom X 12
1. 15 cal row
2. 15 burpees over Rower
3. 30′ front rack double KB lunge (alt legs and walking backwards)
E. Recovery – athlete specific
Snatches at 70 kg
Pulls at 145
Metcon 10:16 at bw 185 lb
Emom done rx
Trained late at gym
A. Snatch emomx12 @48kg
B. FS heavy Tripple 209#x3
C. 4 rounds
30 wb
20 c2b
10 PC @105#
Unsure time 11something I think maybe 12. Didn’t finish last set of c2b because hand ripped so moved to finish cleans.
A. Snatch EMOM: done @50 kg
B. Clean pulls done @ 100kg
C. 12:41
D. EMOM done
2/7
A. 12 min emom, Sntch x2 at 105 (had to work up)
B. 7 min emom, cln pulls 1×205
C. Metcon w. 20 min cap. 22 ctb, 20 cal a.bike, 12 p. clns @ 155 – 2 + ctb, bike, 5 cleans
D. 12 min emom A – frnt rck kb backward walking lunges w. 36s B – 45 sec cal row C – Rower burpees … did not get this one rx
Then I shopped to make chile later, split some wood, and in complete preparation for Americana listened to Johny Cash.