AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 strict press @ 75lbs (1 sec hold overhead each rep)
6 dbl KB hang snatch @ 45/hand
5+6
No access to 45 so had to use 53’s, don’t think that make a huge difference here though. One more round at this pace for strict press might not have been able to have been completed unbroken
(rest 6 min)
AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 front squats @ 115lbs
8 GHD situps
24 DU’s
3+9
Set up for this piece was not good all the way around, had to make longer transitions from bar to GHD and back to rope, but it made me move quicker. Also class was using bikes, so for the second piece i had to jump on quicker than prescribed, was close to holding 450 the whole time, dipped 441 every now and again, had to run to other side of the gym for GHD’s to start the amrap.
+
Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 3 sets
seated leg lifts hate me