151120

W1

Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density

A. Snatch Pull + 2 Power Snatch + 2 OHS + Hang Snatch, tough complex in 12 min

205

B. Snatch Cluster, 4 x 1.1, rest 15 sec + 2 min **no misses

190, 210, 220, 230.1

My last rep was my only miss. 

C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

45x10 both , 50x10 both 55x10 right, x6 left. 

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3 Muscle Ups/45 sec for 10 sets

Complete. Did 11 sets by mistake. Felt like I could've gone to 15 sets. Kept get together and felt tight. 

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3 Deficit HSPU’s/60 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed

Did them all strict. Barely, but it counts. Stoked with this. Did 

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Heavy Farmer’s Carry, 5 x 100’/arm, rest as needed

100# complete. Really tried to be conscious of posture. And didn't use hook grip. 

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30 Double Unders/30 sec for 5 min

Humbled. Made it through 5-6 sets I believe. Got 15-20 on last 4 sets. Gonna do this structure more often. That 15 on 15 off is no joke. Haha