160823

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, 3 x 10, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load

155 across 

B. Power Clean to OH, 3 x 12, 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

175, 165, 165. Wasn't smooth first set. Dropped down ten pounds and worked on flow. 

+

14 min EMOM

1st- 2-3 Rope Climbs

2nd- 6-8 Strict HSPU’s @ 3” deficit **note #’s across 14 min’s

3 rc across. 

8.8.8.8.7.6.6

P.M. Threshold Mixed Training

8 min @ high consistent effort

Run 400m

21 Toes to Bar

21 Overhead Squats, 115#

2+300m

7 min rest

Row 2k @ 90-95% MAS score

7:12.5 (1:48.1 avg)

(1:46.8, 1:47.8, 1:48.5, 1:49.4)

7 min rest

8 min @ high consistent effort

150 Double Unders (buy-in)

+

5 Power Snatch 135#

10 Bar-Facing Burpee

3+3