A – 10 squat snatches for time @ 165lbs, rest 2 min x 2 sets
1:19-1:54 w 1 miss
Had no plan here whatsoever and just went for it. When I got to 8 on both squatting fatigue was my only worry, which is what forced me to rush the rep in the 2nd set causing me to miss it.
B – 6 squat clean thrusters @ 185lbs, rest 3 min x 2 sets
1:12 – 1:02
I decided that having a plan would be a much better idea, first set plan was 1 rep every 15, thought that was to easy and did 1 rep every 12s. This felt heavier today than it should have when I started but got easier as the groove got greased.
C1 – Front squat x 5 @ 205, rest 15 sec
C2 – Dbl DB thrusters x 12 @ 50/hand, rest 30 sec
C3 – 30 wallballs @ 20lbs to 10ft, rest 3 min x 3 sets
2:43
2:38
2:33
Don’t know what was mentally tougher, the db or the wall ball. Just got in and out of my front squat a little faster each time, only reason for speeding up.
D1 – Half kneeling banded pallof press x 8/side
D2 – Single leg hip thrusts x 8/side
D3 – Mini band knee knockers x 8/side x 3 sets
E – Row 3k easy effort
Put on a youtube video and just rowed away