150828

ROMWod

W5P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 1/min for 10 min **start @ 55% and add 5%/min for 10 min **if no misses, continue off the clock as high as possible

1 miss, last min (245) waited one minute, and hit it successfully. Then tried 257, miss. 

B. Pause Snatch Dead Lift, build to a tough triple  *control down but reset b/c reps, better head position last week, same thing.

240x3. 

+

For time:

350m Row ALL OUT

:57.4

rest 2 min

3 rounds for time:

21 Wall Ball, 30#

15 CTB Pull Ups

9 Burpee Box Jump Overs, 24”

7:25

Wall balls: 21, 14+7, 12+9

CTB were unbroken

Needed to go unbroken on wall balls, faster transitions/less rest between. CTB much better though. All the strict work had helped with positioning big time. 

+

Air Bike 45 sec @ 440ish W

rest 15 sec

x 10

Complete. 

Not a bad day. Just gotta push harder every day. Getting there. Remembering to live in movement and enjoy the process.