A – Power snatch from blocks above knee – 1.1.1.1 x 4, rest 10sec/2 min (75% ish effort, good turnover)150 across
B – OHS with banded KB’s @ 32X1 tempo x 3-4, rest 2 min x 4
65 on barbell + 26’s for KB
Hardest part on this was control the kb’s at the top 1 second
C – Front Squats – 10×3 @ 70% 1RM, rest 90 sec
245
I spent the first 5 sets feeling like I still was lifting with swinging kb’s
D – 100 bar over burpees for time
do you not like me?
8:26
51st rep started at 4:06, first 25 were done I the mid 2:20’s, 75 at 6 something.
Started off with a metronome but didn’t practice with it enough to keep the rhythm
Limiter here was legs were a little tired, upper body pushing never felt like a limiter. Should’ve done quite a few practice reps on the metronome. I had it set at 6, my average was 5.06, based on the first 50 where the avg was roughly 4.9. With practice could’ve held and maintained 5 second metronome for most of it and made a strong push the last 20 reps or so.
E – Passive hang from pullup bar 6 sets of 30 sec, rest as needed
done