A – Squat snatch – AMRAP 30 sec @ 165lbs, rest 30 sec x 3, rest 3 min x 2
5-4-5
5-3(1 miss)-4
1st set – limiter was more squatting endurance towards the end of set 2
2nd set – low back became the limiter and miss was just lack of technical focus brought on by negative feedback from fatigue.
+
With a 9 min cap
3 rounds for time:
30 cals assault bike
17 CTB pull ups
7:11
Beginning at 10 min:
3 rounds for time:
30 cals row
12 DB step overs 50/hand, 24in
10:52
bike/C2b
This was extremely intimidating on paper and was slightly worried I wouldn’t finish under cap. All pull ups UB but the last 3-4 reps in round 3 were starting to become quite a bit less efficient. 2nd round of bike was mentally the hardest to really get after it, took me about 30sec or so to feel back like I was in control of the workout. Overall pretty happy with my effort here. I would love to revisit this on a day way I am a bit more snappy
Row/db
This was a whole other story. I kind of went for it on the first part and even though I felt recovered going into this, gripping the handle of the rower felt like I could create no tension. So generating power on the rower was extremely inconsistent. On the second round my db didn’t clear the box on rep 3 so I lost control and almost fell and at that point probably appeared as if I were trying to workout drunk. Also in that round I set the db’s down on rep 8 or 9. Last round tried to kick it a little on the rower but was having a hard time staying in the fight with any high effort.
+
B – Band assisted strict ring MU – with controlled negative – accumulate 18 reps for the day for quality
done
C – Reverse table top plank pressup with 5 sec hold at top, accumulate 18 reps for the day for quality
done