Competition / Performance:
A. Snatch – 6×3 @77-80%
B. SqT clean & Jerk – Emom X 15 X 1 rep starting at 70% and ascending
C1. Back SqT – 2RM with 5 second pause each rep + 3×2@85% of what u hit for max
C2. Max strict Hspu X 4 sets.
D. Running clock
AMRAP 3
5 wall balls 30/20
5 burpees
Rest 3 min
AMRAP 6
10 alt KB snatch 70/53
10 box jump 24/20 step down
Rest 6 minutes
AMRAP 9
9 thrusters 135/93
12/10 cal bike
100m shuttle run
Assistance work:
1. Jerk drive 5×5@100% of front squat
2. Ghd Situps 1 X 35
3. Accumulate 3 min L sit hold
4. 7-10 of Scap work
A. Done at 62 kg- no misses
B. Started at 68 kg. Ascended each minute up to 92 kg (that was done at minute 10). Then made my way back down to 65 kg each minute until the clock ran out.
C. Jumped into the workouts with the class-
5+3
5+6
4+10
D1. Back sqt 2RM w/ 5 second pause- 95 kg
Drops done at 80 kg
D2. Max strict HSPU- 14/14/10/11
A. C&j work up to 176#
Did class:
A. Snatch only up to 113×3 time constraints
Wod 1 and 2 unsure rounds
Wod 3 4+10 (did 10 thrusters each round)
B. Back squat 95kg X1 didn’t try for 2
Drop sets done at 80kg. Skipped hspu shoulder was tired.