160809

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, 4 x 12, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load

135 across. Last 2-3 reps of each set slowed a lil. By far, the best I've moved the bar during this cycle though. 👍

B. Power Clean to OH, 3 x 10, 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

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

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

Hspu : 12x6, 9x1

P.M. Threshold Mixed Training

8 min @ high consistent effort

Run 400m

21 KB Swings, 70#

12 CTB Pull Ups

2+18 KBS

7 min rest

Row 2k @ 90-95% MAS score

7:20.9

7 min rest

8 min @ high consistent effort

75 Double Unders

15 Overhead Squats, 95#

9 Bar-Facing Burpees

2+75 DU

Not a great day of breathing. Gotta be smoother.