Movement based prep
+
For time
40 alternating pistols
1:46
30 GHD situps
3:32
20 overhead squats @ 175
6:36 – missed my first snatch twice, more laziness and not focusing on position as much as I should. Glad I made these mistakes today.
Sets were 10/10
Goal was to do 10/6/4, but after I got the barbell up the second time I felt better and fresh enough to go straight through.
100ft HS walk
10:10
Hardest part of the workout. Breathing was elevated and excepted it. Was trying to find the happy balance of Keeping abs tight while active shoulders and moving at a good controlled speed. 3 attempts to move 50 feet, 2 to move the last 50 (which was broken down into 40/10, made myself stop because I could feel myself losing it so went down quickly a few quick breaths and made myself kick up before I really wanted to and just finished)
(rest 60+ min, make sure you warm back up thoroughly)
For time @ 90-95% effort
21 AB cals
15 power snatch @ 105
9 Bar over burpees
15 thrusters @ 105
21 AB cals
5:04
Had to run about 30ft after starting clock with no countdown, about 7/8 seconds. Had to restart the air dyne for the second time. Off air dyne 1st time at :58, went 6/5/4 on ps, too much rest in between. Wore lifters and knee braces, body was a little tired going into today, lifters distant feel good on burpees. 11/4 on thrusters, when it counts will be able to go unbroken. Hopped on air dyne and legs didn’t want to work , but 7 Cals with mostly all arms and found the switch with about 25 seconds left and layer it all on the line to finish