W3P2
Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals
A. Squat Snatch, 3 @ 75%, 2 @ 80%, 1 @ 85% , 3 @ 80%, 2 @ 85%, 1 @ 90%, 3 @ 85%, 2 @ 90% , 1 @ 95%, TnG reps, rest 1-2 min b/w sets.
185, 196, 210
196, 210, 225
210. 225, 235
Misses at 225 on second and third wave. Others felt like butter. Positioning getting better. Was reason for misses, like ya said. Cues for me are chest up, scap back, show armpits.
B. Pause Snatch Dead Lift, build to a tough single, pause 3 sec at bottom of knee cap w/ perfect position, then finish the pull. *keep back tight and shoulders retracted. **video heavy set
265
+
For time:
50 Cal Air Bike for time:
rest 1 min
3 L-Sit Rope Climbs down & up
3 Trips Down & Back on Monkey bars **each down&back must be unbroken
150’ HS Walk
1:33.
Not happy with my performance. Got like 37 cals in 45-50 seconds, then chugged through rest. Should've built up more instead of going one hundo from the gate. Even got a blister on my hand from cranking. Ha
13:21 total.
+
Air Bike 45 sec @ 400ish W
rest 15 sec
x 10
Complete.
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