150522

W2
Friday- Sn Tech + Pause Squat + Short Skill/Speed Based EMOM + Pressing Aerobic work
A. High Hang Snatch + Snatch Balance + OHS, 1 set/min for 10 min *start @ 135 and build

135, 155, 165, 175,  185,

195, 205, 215, 225, 235(x)

Miss at 235. 

B. Front Squat w/ 6 sec pause in bottom and 12 sec pause at top, build to 1RM, -20% for 3 x 3

340.

Set work at 275. And completed all. Gotta work on front rack mobility more though. 

+
14 min EMOM ***put band or something around feet to keep them together throughout the entire EMOM
1st- 7 Toes to bar AFAP, body tight + 7 Rebounding Box Jumps, 24"
2nd- 6 Burpees on to 45# plate**hips never touch the ground 

Fastest sets were at :20 for 1st min. Ended up doing 7 on 2nd min cuz I was still getting :18-19.

+
6 rounds at moderate effort
50’ Over Head Barbell Walk, 235#
2 Strict Muscle Ups
20 sec Accumulate L-Sit Hang from Bar
30 sec Arch Body hold

19:45 

MU got better as I went. Feet were together and found that hollow body position. Felt more natural.