A.
Five sets of:
Snatch Balance x 1
B.
Seven sets of:
Snatch + Overhead Squat (1+2)
C.
Three sets of:
Box Squat x 5 reps
(add chain if you'd like)
D.
For time:
21 Strict Handstand Push Ups
18 Toes to Bar
15 Burpees
12 Muscle Ups
9 Snatches (165lbs/110lbs)
Snatch balance x1 x5
ReplyDelete115, 135, 135, 155f, 155
Snatch + ohs 1+2 x7
115, 125, 135, 135, 145, 145, 155f
Box squats x5 x3
225, 255, 275
Metcon
21 strict hspu
18 t2b
15 burpees
12 banded muscle ups
9 snatches 145
15:16
The metcon was pretty easy until the snatches which were a real fight. I had to drop the weight to 135 and every rep was difficult. I could have dropped the last reps but really gave everything to keep the weight up.
A: 135, 155, 175, 195, 215
ReplyDeleteB: 155, 170, 185, 195, 205, 210, 215
* Snatches felt pretty good and only missed one attempt (didn't finish through extension) OHS weren't a problem and my last pull was my best one so it was good to finish strong.
C: 215, 235, 235
* Just kept it light with good form because I wanna save the knees a little bit.
D: 12:14
* Obviously the strict PU took me the longest, but I did start it out with a set of 3 unbroken so that was good. Hit singles with 10-12 seconds of rest after that... t2b were unbroken, burpees were fast, started with a couple doubles on the MU, but had to go to singles quickly (missed one rep unfortunately)... snatches felt good and hit power the whole time. Wanted to hit a triple out the gate, but over thought the third rep and missed... Good day overall!
My knee is not feeling any better so I had to scale a lot of this workout.
ReplyDeleteA: 95 , 115 , 135
B: 135 was able to get into a 3/4 squat position
C: 135 for 10+ reps every set.
D: 9:32
7,7,5,2 on handstands
unbroken on toe to bar
no rest on burpees
3,2,2,2,1,1,1,1 did 13 MU
12 snatches at 135# as my knee was not feeling well so I had to scale the weight so did a few extra reps