7/16/18

I felt really beat up today... tried to get intensity out of the session... but I'm still rocked from Saturday. Gave it what I could... part C kicked my ass big time.

A.

Snatch Skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
2 Hang Power Snatches
3 Snatch Balances
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

-95#, 115#, 135#, 155#, 165#, 175#, 185# ... kept the load light here, was a great warm-up.

B.
2 RFT:
1000m Row
15/12 Muscle-ups

-12:40 (MU went 10/15 ... 5/5/5)

C.
2 Rounds For Time (30:00 cap):
24 Deadlifts (295/205)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Bench Press (185/125)
24 Box Jumps (24/20)
24 Wallballs (20/14)
24 Power Cleans (145/100)

-1 Round + 13 Bench Press ... rough. Everything was pretty consistent and fluid except the bench press... lost a ton of time there. Need to work on this more.