AMRAP 3 min
3 snatches @ 155lbs
2 snatches @ 175lbs
1 snatch @ 195lbs
(no collars, transition on weight changes quickly, once you hit the single go back to 155 and try to work back up inside the 3 min window)
rest 3 min x 2 attempts
Got plates changed with 10sec on the 195 the second time through but not enough time to make a legit attempt on the first set. The second set, my back was a little fatigued and hips a little tight so didn’t move through as crisply or with as much power. Got the 2nd rep of 175 seconds before time expired in the 3 min window.
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A – Front squats – 4 sets of 10, rest 2 min, no pauses during a set, choose a tough load but never stop moving
175 across – the weight wasn’t the hard part it felt like the 2 min was more like 30 seconds
B – DB in lap hip thrusts x 30, rest 2 min x 3 sets
35 – almost went down but managed to push through that deep burn discomfort
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Burpee volume progression
8 sets
Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day
All right, first off, now worries on keeping watts below 700! Secondly, strong effort became a very loose interpretation. Holding row cals in the upper 1300’s was much easier than I had expected, bike wasn’t as strong but never let myself dip below 300 and tried and fought to keep it in the upper of this range. So I found out pretty quickly what kind of pace I needed for the burpee to stay under 25sec, as my first set took 31 with the double step before the jump, and I thought, well I’m not going to count that as falling outside of the window. So when I went to the standard of having to jump the feet together and back together I was able to make all of them in the proper time, however, that effected output on the cyclical pieces, and I always waited a few seconds to start the burpee so I made sure I didn’t have to do any major time calculations under oxygen debt. My rest time were slightly over 30sec but not by much, as I was assuming that the more important effort was to be placed on the burpee.
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C – Front plank with hands on low rings x 60 sec on, 2 min rest x 3-4 sets
Might have been the hardest thing in the day