EMOM x 10
1 squat snatch + 1 OHS @ 155-175lbs, working consistency/positions
155×3, 175×7 – was lifting aggressive and angry. Losing in chess will do that to you
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2 min working window
20 single DB box step ups (50lbs, 24in)
AMRAP 1-arm alternating DB snatches in remaining time
(rest 1 min)
2 min working window
5 strict HSPU
10 kippin HSPU
AMRAP DU’s in remaining time
(rest 1 min)
2 min working window
20 power snatches @ 75lbs
AMRAP bar facing burpees in remaining time
rest 5-6 min to recovery x 2 sets
27-165-16, 21-135-15 – the box step ups took about 1:08ish, held onto the db and just kept moving to rep it out. The second half of step ups I could feel the slow down come around rep 16/17. Hspu were to about a 2cm deficit, i keep forgetting my mat at home. On first round went to 150 dubz ub and should have just fought to hang on. Second round, i did not feel recovered and went to 100 and broke. snatch/burpee first round i went 12/8 and burpee felt like I was doing them in quick sand. The second round i did 8/6/6 and probably rested a few seconds to long after the 2nd break but I just felt much quicker on the reps on really wanted to get the same score there.
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Back Squat: 5 reps x 4 sets; rest as needed – 65,70,75,80%, leave a good amount in the tank for the day but move these loads fast
Actually did 5 sets here, since I have no idea where my BS is and knew I was a little tired I just started at 185, added 20 pounds each set and said I was going to keep going until the speed felt like it was slowing down. 185-205-225-245-265. Could have possible hit 275 with same bar speed