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
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
Back squat 5RM: 253#
Snatch complex: 165#.. then PR power snatch 170#
16.3: 134 reps
Wod: 12:43
Body Pretty smoked today
Squats 340
Snatch 210 missed hang
Metcon 15:55 back was torched by end
Bike ride done
16.3 redo
Back squat up to 130
21-15-9
Wall ball/hspu
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
16.3. 115
Then Emom 12
Odd: 10-12 thruster @115#
Even: 15 Ghd Situps