160812

W5

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 4 x 20 sec Max Effort, rest 2:40

Same weight as last week. Even tougher in da rain. 

+

24 min EMOM

1st- 4 TnG Power Snatch, 175# + Bike easy remaining time

2nd- 6 Unbroken Ring Muscle Ups + Bike easy remaining time

3rd- 6 Thrusters, 205# + Double Unders in remaining time

4th- 12 Toes to Bar + Ski Erg easy remaining time

Last set of thrusters was 5+1. Position fault. MU unbroken. Last two mins were over time. 😐

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

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. Power Snatch, build to tough single for the day in 15 min **2 sec pause in catch **

215

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 12 min @ 80-95% of above, no misses

205 across, no misses

C. Front Squat @ 15X1, 5 x 1 reps, rest 2-3 min

335, 350, 360, 360, 360

D. Front Rack Reverse Lunge, 3 x 5/leg, rest 60 sec b/w legs

205 across