4/10/15

AM
A. Snatch Positional Work x 10 minutes (with me). Done

B. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
85#
C. Snatch Pull x 3 reps @ 90% rest 1:30
Didn't know how many sets, so just did 5 @120#
D. Every 2:30 x 15 minutes (6 sets)
Front Squat
set 1 & 2 - 5 @ 65% 170
set 3 & 4 - 5 @ 70% 180
set 5 & 6 - 5 @ 75% 195
E. Glute Ham Raise x 8-10 reps rest 2:00 x 3
Done.
PM
A. EMOM x 16
minute 1 - 1 Seated Legless RC
minute 2 - 2 Bar MUs
minute 3 - 1 HSW Around Box per direction - https://youtu.be/k0jLK_b6Lt0
minute 4 - 10 Strict HSPU
Done I failed so many bmu & couldn't connect them today, shspu were hard did first set ub then split up the rest of the sets. Kept pace and did everything though. I gained weight and I felt heavy today
B. AMRAP 20 @ 80-85%
1000m Ski
20 Alt. DB Snatch 35#
15 Burpee Box Jump Overs 20"
10 Toes to Bar
2+500m
+
Finisher:
4 sets:
DB Lateral Raise x :15
DB Lateral Hold (thumbs up) x :15
Rest x :60
DB Lateral Raise (thumbs up) x :15
DB Lateral Hold (palms up) x :15
*can show you this in person*
Done.