160802

LTuesday 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 7, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load

135, 140, 145, 150, 155

B. Power Clean, 5 x 7, 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

170, 185, 205, 205, 205

Form wasn't great on last two sets. Getting better. 

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

2nd- 10-12 Strict HSPU’s **note #’s across 14 min’s

Complete. 12x6 rounds, 10x1 round 

P.M. Threshold Mixed Training

8 min @ high consistent effort***

Run 200m

12 Toes to Bar

12 Wallball, 30#

4+0 (7 min)

7 min rest

Row 2k @ 90-95% MAS score

7:11.3

Splits: 1:43.3, 1:48.7, 1:49.6, 1:49.7

Obviously way too hot out of gate. 

7 min rest

8 min @ high consistent effort

35 Double Unders

8 Power Snatch, 75# axle Bar

5 Bar-Muscle Ups

4+0 (7 min)

My mistake: I did 7 min amraps instead of 8.