2 min foam roll on lats/side)A – Hang power snatch – tough single
190
Had a little more in the tank, but multiple misses might have been a risk. Felt more hip drive and power at the 190 than many of the other build up sets.
B1 – Squat clean x 4 for time @ 245, rest 15 sec
B2 – 18 thrusters AFAP @ 95lbs, rest 5 min x 4
44-44-45-44
All cleans done tng, pretty stoked about that. All around 15-16 seconds. Round 3, rep 4 was a grind and that’s when this got shitty. Rounds 1-2 felt easier than any of the progressions. That round of thrusters (3rd) hurt, felt slow and a struggle. Got a little dizzy after Rd 4 of cleans, so that made the thrusters even more fun. With that being said I didn’t have enough time to recover fully going into the burpee air bike, so the first round on the bike was kind of a blur.
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5 burpee box jumps to 30in
10 sec HARD AB
start a new set every 4 min x 6
goal was to hit no less than 1100 watts in that 10 seconds and was successful on all but 2, first and seconds sets.
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KB arm bars x 6/side x 4 sets, light load, rest as needed
done – at home
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Mobility work 20-30 min
Done