10 min AMRAP
1 legless rope climb
1 regular rope climb
1 power snatch @ 185lbs
1 squat snatch @ 185lbs
4 rounds even – 3 legless rope climbs because rope access only goes to 12ft and its even a terrible set up at that. I missed my power snatch in warm up, so I had a negative outlook already and wasn’t the best day going into the session. In the first round I missed the power snatch twice and then missed it once in the second round then the 3rd round it got better and the 4th round I smoked it. In the beginning I was trying to muscle through it and not finishing hip extension. And then it just got better and better.
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Clean grip floating deadlifts x 6, rest 2 min x 4 (keep constant tension, BB floats just above ground at bottom of each rep without touching)
235 across
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Loaded calf raises 3 sets of 20, rest 2 min
135 across slightly raised w/extra rubber mat under toes
7/8/2020
Clean capacity + 2 min AMRAP repeats
8 reps @ 80% -> 232, 8 reps @ 70% -> 203
2 min amrap – 16 total rounds, in the beginning I was averaging 2+ but my c2b started getting sloppy when I was trying to keep my transitions quick, then I pulled back just a little and they started getting a little smoother except for the last 2 rounds.
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Hip accessory