160816

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 **moderate barbell, focus on smooth efficiency and consistent cadence over load

155, 165, 155, 175, 185

Best I've moved this cycle. 👍

B. Power Clean to OH, 4 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

185, 185, 195, 195

Need to be more efficient overhead. (Thoracic positioning). 

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

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

Got 12 across. 

Last round had to do 2 regular rope climbs bc could not grip rope. Has been soaked.  Last set of Hspu were started at 14:00. 

P.M. Threshold Mixed Training

8 min @ high consistent effort

Run 400m

21 Toes to Bar

21 Wallball, 20#

2+400 m run. 

(Attempting toe to bar as time expired)

7 min rest

Row 2k @ 90-95% MAS score

7:08.7 (1:47.1 avg)

Splits: 1:45.4, 1:47.8, 1:48.2, 1:47.4

7 min rest

8 min @ high consistent effort

75 Double Unders

15 Power Snatch, 95#

15 Box Jumps, 30” step down

2+60 double unders