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Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 5 x 5, rest as needed **lmoderate barbell, focus on smooth efficiency and consistent cadence over load

135, 145, 155, 165, 165

B. Power Clean, 5 x 5, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

165, 185, 185, 205, 205

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

2nd- 7-12 Strict HSPU’s **note #’s across 14 min’s

(Started from seated on legless) 

started pouring rain. Got one round (legless, regular); then did 2 regular for rest of emom. Had gloves, chalk, and still needed 3 pinches to reach top bc of grip. 

Hspu: 12, 12, 12, 12, 12, 10, 9

P.M. Threshold Mixed Training

8 min @ high consistent effort

3 Toes to Bar

15 Wallball, 30#

6 Toes to Bar

15 WB, 30#

9 Toes to Bar

15 WB, 30#

12 Toes to Bar

15 WB

**continue building by 3’s on TTB

21 toes to bar + 1 WB

7 min rest

Row 2k @ 90-93% MAS score

7:17.8

7 min rest

8 min @ high consistent effort

5 Fat Bar Thrusters, 135#

25 Double Unders

5 Burpee Box Jumps, 30”

25 Double Unders

3+5 burpee box jumps