3 min clock
20 1-arm alternating DB snatches @ 50lbs
50 DU’s
AMRAP burpees over DB in remaining time
(rest 2 min)
3 min clock
20 lateral burpees over DB
50 DU’s
AMRAP 1-arm alternating DB snatches in remaining time
(rest 2 min)
3 min clock
15 bar MU
AMRAP DU’s in remaining time
Amrap burpee -> 31 (my goal here was 30 burpee, I was pretty confident I could hold a 3 sec burpee, i felt like I started slowing down with about 30sec to go but was able to keep moving) –
amrap snatch – 26 (this was pretty tough, burpee were done at 59 seconds, quick transition to rope but clipped on rep 1, so I took a deep breath and then got into my rhythm and then clipped on 49, broke twice on db work, felt like I was going to throwup at one point during this rest time. –
amrap dubz ->126 my original place was to do sets of 3’s on bmu to force myself to take small sets and “semi-short rest” I adjusted on the fly but didn’t get too crazy, did sets or 4-4-4-3, plan was to start a new set every 25sec, in hindsight, I wished I had tried starting a new set every 20 just to speed it up and see how it went and try and force myself to go when I didn’t want to. Quick transition to rope and got 25 reps right away and then took a break and starting at the 2:10 mark with goal/hopes and should be able to finish unbroken for the last 50 seconds. For the most part I was pretty happy with this portion as the shorter sets of bmu is a mental weakness because I would rather do the bigger set so I can rest longer. But this was good for me.
Also, was really pleased with this effort/output today as I didn’t feel 100% but I didn’t need any longer rest than was written and was able to find a way to keep moving. The only place I really struggled with the keep moving was the db snatch.
+
15 min bike ride @ 200 watts, controlled breathing throughout, decompression focus
Was hard to get into the 200’s without feeling like I was working too hard, but stayed mostly around 196 watts