150918

W8P2

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- meaning you can rest more than a minute

Missed at 208, but got within min. Then missed at 245. (10th min)

B. Clean Complex for pensacola- build to about 90% effort for 3 sets

275x2, 275 complete. 285x2

+

For time:

Row 250m

21 Unbroken TTB

15 Unbroken Snatches, 145#

9 Bar-Facing Burpees

Got 3:52

Tried to do all unbroken. Row and toes to bar were cake. Got 11 snatches. Then four. 

Have complete confidence I will do it unbroken, and push 3 min. Just felt fatigued. Felt like I'd do more harm than good doing again.

***if you get it all unbroken, don’t repeat the workout.  If not, rest 15 min and do it like this…

For time:

Row 250m

15/6 TTB

6/5/4 Snatches

9 Bar-Facing Burpees

+

50 Double Unders/min for 5 min

First four min. All sub 30s. Last min. 38+12. So ticked. Ha.