AM
Row 1200m @ Z2, rest 2 min off rower x 4
Done
PM
A – Hang Squat snatch x 1/Snatch balance x 2, 6 sets, rest 90 sec. 3 sets at 145, 3 sets at 150-155. still hold bottom of catch 2 sec each rep
Done
Need to work on getting under load faster, receiving about parallel or a little higher and then riding into depth.
+
B – E2MOM x 6
6 burpee box jump overs @ 24in
12 alternating DB snatch @ 45lbs
The db snatch was definitely a breathing piece. Tried to speed up my brewrhjng rate to keep up with the high turnover of the movement.
+
C1 – Seated Z-press x 8, rest 90 sec
40 x 3, 45 x 1
C2 – AMRAP supinated strict pullups +15lbs, rest 90 sec x 4
8-7-9 (narrowed my grip just a little)-9
+
D1 – Scap shrugs from support position on dip bar, 8 reps x 3
Done
D2 – Banded straight arm lat pulldowns, 8 reps x 3, rest as needed.
Done