A. Back squat with chains; 5×5; rest 3 min
Had no chains so I lightened my squats a little and focused on speed out of the whole. 125kg across for all 5 Sets
B. Squat snatch; 3 reps on the min for 12 min @60% 1rm
At first light this looked easy on paper because it seemed so light but ended up quite gassy. Never looked like missing one though.
3 rounds for time:
5 squat clean 90kg
2 rope climbs
rest 10 min
5 rounds for time:
7 squat clean 50kg
3 muscle ups
rest 10 min
Yay no misses on my M/U but time wasn’t flash due to rest taken on M/U’s
10 rounds for time
10 thrusters 45#
5 CTB chin ups
Tried to stay on EMOM for as long as possible with the first few slightly quicker knowing that I would slow down.
A. Power snatch clusters 2.2.2×3; rest 20 seconds/rest 3 min
Built to 70kg and held across for all sets first few timing was out a bit. In warmup i have been doing alot more muscle snatch to help with turnover speed and i think its helping with my power snatch
B. TnG deadlift; 7 reps on the min for 7 min 225#
Completed – I can say this was easy first and prob only time but wait…….
C. HSPU; amrap sets of 5 unbroken in 5 min
Completed 8 Sets of 5 UB
50 KBS 2 pood
50 power snatch 75#
Well I said Deads wereeasy but….. This this awful. Lack zip here. Runs were 4&4+
KBS – 13/13/7//7/10
Burpees – Slow as Shit but i adhere to a strict pushup as a gym standard other than opens
Snatches – I hate 75# due to the smaller bar used with bumper plates it tears the shit out of my hands
Felt Good up until the Metcon then died a long slow death.