A – Snatch pulls 5×5, rest 2 min (keep arms long and lats active)195-215-225-235-245
Hands were sensitive today and no wraps, yes I was being a little bitch, felt good on pulls and holding positions
B – 1-arm bottoms up KB carry at shoulder height x 50ft/side, rest 30 sec bt sides x 4 sets
44 across
+
7 min amrap
50ft/arm 1-arm DB OH walking lunge @ 50lbs (do this as 4x25ft, switch arms every 25ft)
30 box jump overs 24in
20 snatch 165lbs
finished last Snatch with about 3 seconds left, had to squat Snatch the last 2 to rush and finish. Box jump overs took a little longer than I wanted, wanted to finish quicker but not push too hard because I knew I needed as much in the tank to attack the snatch. Finished box jump overs with 3:38 left, should’ve got one snatch in right away, but I grabbed chalk and belt. First snatch at about 3:18 left. I think I had 6 left at the one minute mark, if I had a better plan of rep scheme timing probably could’ve finished. Mentally in my head as soon as I started thought there were 30 so I was pushing the pace early and know this effected my cycle rate but then I remembered it was only 20.
+
C1 – Ring support hold 20 sec with external rotation, rest 40 sec
C2 – Active hollow hang from pullup bar 20 sec, rest 40 sec x 4
D – 2 min foam roll lats
E – 6 min box breathing @ 3152 tempo
all accessory done!