Every 4 min x 3-4 sets as able to stay consistent and aerobic with this combo, accumulate some volume at controlled intensity
2 rounds of
10 thrusters @ 95lbs
10 chest to bar pullups
1:31 – 1:33 – 1:42
Only reason for falloff in set 3 was I had to fight for reps 5ot6 to 10 in the second round. This fight I feared was going to make me lose utilization of the aerobic system. I was also pretty intimidated by this piece. Thrusters felt heavier than they should’ve but they were smooth and rhythmic. First 10 I always moved quickly in and out, second 10 I would take the pause at the top. This is one of the first time I remember having confidence in c2b and it coming to fruition. It was great for 55 reps, the last 5 were just choppy and a grind.
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EMOM x 12
Min 1 – 6 hang squat clean thrusters @ 135
Min 2 – 6 hang power snatches @ 135
Min 3 – 6 OHS @ 135 (take from floor)
Min 4 – rest
Shoulder did not like the hang power snatch at all, even warming up with a lighter load, it was just not having that movement. I even tried a few reps from the ground but was borderline painful/irritating. So I just pulled the movement out all together. And did EMOM x 9
+
Every 2 min x 5 sets
Squat clean x 1/Push jerk x 1/Split Jerk x 1 (moderate loading, keep good speed on cleans and good footwork on jerks)
185 across, and I figured something out today, that my footwork is very relative to my grip on the bar.