A – Squat snatch doubles – new set every 90 sec x 10 (start at 155, build every 2 solid makes)155-165-175-185-190-195(2 sets)-200(2 sets)-205 1 miss
B – Front squat x 3/Split jerk x 1 – 6 working sets, rest 2 min, only last 2 are tough
165-185-215-225-235×2
Felt myself go into over extension a lot on the lifts above 215, the last two weren’t tough I just felt that mechanical breakdown. Hip drive felt good but speed under receiving felt a little inconsistent
+
EMOM x 6, rest 3 min x 3 sets
Min 1 – 15 deadlifts @ 205
Min 2 – 4 burpees + 25 DU’s
Min 3 – 15 thrusters @ 75
Min 4 – 4 burpees + 25 DU’s
Min 5 – 15 row cals
Min 6 – 4 burpees + 25 DU’s
I hated my life through this. Deadlifts felt good through the first 4 rounds, pushed the pace in round 5 and the heart rate sky rocketed more than it had been. My thrusters (and this could’ve been part of my issue with the front squat/jerk piece) and rack mobility felt a little restricted and did not feel like I had as efficient movement as normal. Burpee and double under were a nice break, but it took discipline to make sure burpee were honest legit movement standard instead of shortening some part of it.
+
10 min bike, Nose breathing only
not enough time to do full 10