Every 90 sec x 8 sets
Squat snatch x 1/Hang Squat snatch x 1/OHS x 1 (build in load every 2 sets)
155-165-175-185
Snatches felt really good, especially from the hang. The OHS didn’t feel as stable as I would’ve liked
+
Every 90 sec x 4 sets
4 bar facing burpees + 8 TNG power snatches @ 95lbs
33-31-30-32
The 8 pwr snatch were just enough that I wanted to stop but low enough that there was no reason
+
Clean pulls 3×3, rest 3 min, use straps
305
Might have been a bit aggressive, I generated some power coming into the hips, but a rep or two I could feel pulling more instead of generating power through leg drive
+
7 rounds for time
3 ring MU
9 dbl DB front rack squats
36 DU’s
11:03
Db front squats @ 50/hand – hands down the hardest part of the workout. For the first 4 rounds I tried to start a new set every 90s, knew I was going to fall off the pace a little bit and then just went off of feel. The db’s got heavy quickly and definitely slowed me down here.
+
A1 – Tempo incline DB bench press @ 31X1 x 8-10, rest 30 sec
30 – wanted to stay really conservative and really focus on that negative
A2 – Palms up straight arm DB lateral raises x 8-10, rest 30 sec
10’s
A3 – Straight arm ring support hold with thumbs forward x 20 sec, rest 60 sec x 4 sets
done