All Phases:
A. SqT snatch + SqT snatch w/ 2 sec pause in hole + 2 OHS; build to max
B. Front SqT 4×9 @70% @30X0 tempo
C. Strict Hspu (strength work) 7×5 (deficit and / or weight ; athlete specific)
D. 4 rds
15/12 cal bike
12 heavy wall balls 30/20
9 strict ring dips
E. Assistance work – NFT
5 rds
10 Ghd Situps
2-3 strict muscle ups
:10-:15 L sit hold
1 legless rope climb
20 banded Scap squeezes
A1. Built to a heavy 3 rep back squat- 105kg (110 for 2)
A2. 5 strict deficit HSPU (used 15kg plates)
B. Second go at Granite Games workout
C. Did class:
-4×9 front squats at 30×0 tempo- last full set was at 165# I think. Not positive on that.
-same workout as above: 9:31
D. 8 minute bike @ recovery pace
E. 5 rounds of above accessory work- done
GG wod : couldn’t get the 200 clean again grrr
Didn’t do anything else because shoulders did a lot yesterday:
Amrap 30
4 MU
10 shpu
15 ghd sit-ups
20 ground to over shoulder slamball
25 wb
300m run
Unsure how many rounds finished at 12 Wb. MU unbroken for me and hspu only broke up one set so pretty good overall.
Snatch up to 90kg
Wobbly shoulders today
Front squats at 100 kg
HSPU
Bw/10kg plates/same/same/15kg/15 stacked on 10/ same
Metcon 6:36
Snatch 225
Fs 225
Hspu kept adding plates til it got hard
Metcon with rower 5:59
Add on done