A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min170-180-185-190
+
For time, 10-8-6-4-2
Power snatches @ 155lbs
Bar MU
10:20
Goal was sub 10. Damnit, but also all bmu unbroken. After set of 10 mu, I put on gloves for each set of muscle ups, was afraid of tearing so I didn’t want to risk it. This definitely ate up some time. Had not been so concerned there would have had a fighting chance. Snatches were consistent pace
+ (rest 6 min)
2 rounds for time
30 AB cals
30 empty bar thrusters
6:21
This was about how bad do you want to endure. First round kept bike around 600 watts, felt good but didn’t want to push harder than that for the ensuing work to be done. Shoulders were more fatigued on the thrusters than I anticipated. Second round on bike, first 15-18 cals were not going very fast at all, after that found my sea legs under me and was able to move a little quicker.
+
B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec
26 x 1, 35 x 3. Focus here was on holding right arm OH during lockout for close to one breath. This is the side that goes soft in the snatch when i’m not creating a ton of tension and rigidity, or mentally lazy could be the other component on the right side in the snatch.
B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4
Done
C1 – DB side bends x 6-8/side
@ 75 today (had access to heavier, but my right side wants to compensate so I stayed here across)
C2 – Banded Y’s from hollow x 6-8
Done
C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets
Done
D – Sandbag half moons from tall kneeling x 6/direction, rest 90 sec x 5 sets
Done