AM
A. Snatch Positional Work x 10 minutes
B. Every 90 seconds x 15 minutes (10 sets)
1 Snatch *building* (end heavier than last week)
Started at 95# built up to 140# no misses. Yahh
C. Snatch Pull from 4" (pull from 45# plates) x 3 reps @ 105% rest 1:30 x 4
140#, 145, 150 x2
D. Every 2:30 x 15 minutes (6 sets)
Back Squat
set 1 & 2 - 3 @ 75% 220
set 3 & 4 - 3 @ 80% 235
set 5 & 6 - 3 @ 85% 250
Done no belt.
E. Hollow Arch Rolls x 30 reps (15/direction). Done.
PM
3 sets:
Inchworm Walkout x 30'
Ostrich Walk x 30'
Spiderman Walk x 30'
rest as needed bt exercises and focus on belly breathing
+
2017 Online Qualifier WOD 1
100 Alt. DB Snatch 35#
80 Calorie Row
60 Bar Facing Burpees
40 MUs
*20 minute cap*
*goal is 20+ MUs, all singles on these*
- Mus actually felt good but took too long to get here. I wasted a lot of time in this workout with transitions in hair issues super dumb of me.
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