Competiton / Performance:
A. Snatch + ohs w/ 3 second pause in hole + snatch ; build to max
B. OHS – climb to heavy 10 rep
C. Afap
10 Pbar Hspu
20 strict Hspu
30 kipping Hspu
40 cal bike
50 cal row
100 double unders
Assistance work:
1. 8-10 suitcase step ups X 5 sets each leg (heavy). Complete side before rotating
2. Seated single Arm press 8-10 reps X 4 sets each side
3. Db sa row 8-10 reps X 4-5 sets
Gymnastics add on:
1. 10 X 5 c2b pillow : every :30-:45 complete 1 set is goal
2. 5 burpees Afap + 3-5 weighted ring dips X 5 sets
3. 5 legless afap – up and down legless
***1-3 done continuous
A. 133# missed 143# on second snatch missed behind but so happy with that
Did Class
B. 10 rep 133#.
Wod – no idea how many rounds 6 or 7ish finished on 28 dubs.
Focusing on volume this summer ????????
Snatch complex
60 70 80 90 95 100 (missed 105 on second snatch)
OHS 10rm
70 80 90 (went 9/10 on 100)
Class wod
9 rounds plus 9 reps
Bent over rows 3x 10
With
3x 8 standing single arm presses
225 snatch complex
12:52 metcon
Add on muscle up work
3 rounds
10 back ext w bb
15 bb curls
10 DB rows
10 single arm presses
10 suitcase stepups