3 sets
Reverse bear crawls with banded KB drag x 50ft
1-arm KB high windmills x 4/side
Teacup change plate rotations x 3/direction/side
Active arch/hollow hang from bar x 3 iterations for control (https://www.instagram.com/p/Bj-ibFuHVXC/)
rest as needed
done
+
High hang muscle snatch x 1/above knee muscle snatch x 1/below knee muscle snatch x 1 – new complex every 45 sec x 6, light load
Stayed at 75
+
Dip squat snatch x 2 – new complex every 90 sec x 8, building every 2
95-115-135-155
+
Below knee paused squat snatch x 1.1, rest 8-12 sec bt lifts, 2-3 min bt sets x 4-5 working sets
155-165-175-185 (missed 2nd one, technique miss) – 185
+
Every 2 min x 6 sets
Odd sets – 12 c2b + 12 thrusters @ 95lbs
40-41-42 – c2b didn’t feel super crisp and smooth but also didn’t do a ton of movement prep for it
Even sets – 40 DU’s + 12 PC/PJ @ 95lbs
1:00 – :58 – 1:02 tried push press/press/push jerk combinations to see what I could use to speed up pace/rep and evaluating heart rate relative to movement
+ (rest to recovery)
For time @ high effort
15-12-9 bike cals
10-8-6 BBJO @ 24in
4:30 – this was a fun, quick good hurt