1/20/18

Had a really solid session this morning. We had a good group of people and got a lot of intensity out of the morning. Great training.

A.
For time:
21 Snatches (95/65#)
15 Snatches (145/95#)
9 Snatches (195/125#)
Use one barbell, adding 25/15# plates each round

-7:12 ... went unbroken on 21 and then the 15 took about 3 minutes ... and the 9 took another 3 minutes. I think I went out too hard, but still got a lot out of this.

B.
Dead-lift 5x5
Rest as needed

-335#, 385#, 407#, 420#, 430# ... felt very good on these, got all these reps easily. Probably could have gone heavier, but I kept the loading conservative.

C.
For time:
120/90 Calorie Row
30 Toes-to-Bar
10 Clean and Jerks (135/95#)
30 C2B Pull-ups
10 Clean and Jerks (135/95#)
15 Ring Muscle-ups
10 Clean and Jerks (135/95#)
15 Bar Muscle-ups

-20:20 ... this was some solid conditioning ... T2B were 20/5/5 ... C2B 10/10/10 ... Ring and Bar MU 5/5/3/2 ... this was tough, but I felt fit on everything.

Rest 10-15 minutes then...

D.
"Partner DB DT"
10 RFT, partners alternate rounds:
12 DB Dead-lifts (2 x 50#/35#)
9 DB Hang Power Clean (2 x 50/35#)
6 DB Push-Jerks (2 x 50/35#)

-9:20 ... got all my rounds unbroken, fun/different finisher. Got a nice pump out of this.

E.
ROMWOD

-Complete