1/6
Squat snatch – 10 reps for quality @ 165lbs, rest as needed
Like butter
+
EMOM x 16
Min 1 – 30 sec single unders
Min 2 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ 24kg (right arm)
Min 3 – 30 sec speed steps
Min 4 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ 24kg (left arm)
Left arm just doesn’t feel strong on thruster but feels ok on snatch, feels good on right. Jump rope work here was good, used my RPM scout rope and it works perfect for these.
+
EMOM x 16
Min 1 – 30 sec alternating crossover singles
Min 2 – 8 dbl KB hang squat cleans @ 24kg/hand
Min 3 – 30 sec crossover double unders
Min 4 – 8 dbl KB shoulder to overhead @ 24kg/hand
Not as well for anything crossover – will have to practice more in warm up…..was worried after the struggle on the left side in the first emom but shoulder to overhead felt strong, hang squat cleans were a bitch with the bells i was using, felt like i had to have a much wider stance that didn’t feel great on my knees, nothing bad, just didn’t like the torque in that wider position
+
E2MOM x 8 alternating sets (4 each) @ sustainable efforts
Odd sets – 20 cal ski
Even sets – 25 cal row
I am feeling so much more confident on the ski than ever, was holding in the 1200-1300 range and it felt like it was sustainable – finishing all sets sub 60sec – row didn’t feel as great as ski, felt a bit more like work than the ski did, finished row’s around 1:02-1:04
1/7
Open 22.1 Reboot:
7min AMRAP:
3 Wall Walks
6 DBL DB Power Snatch
12 Box Jump Overs @ 24in
4+7 – the goal all day was to keep wall walks under 24 seconds. Without watching a video I’m pretty sure I kept this pace, however there were a few rounds I was slower to the wall to start but when I look back at most wall walk workouts I would e rested when I wanted to king before I needed to and today I never rested during the wall walk when I wanted to and I never needed to during the walk walks. The snatch got a little labored toward the end but was also quick to start the box jump especially when I knew I was slowing down with the snatch.
1min reset
7min AMRAP:
3 Wall Walks
6 DBL DB Power Clean
12 Box Jump Overs @ 24in
4+5 – my box jumps really slowed down here big time and was the main reason I wasn’t able to grind out more. Stayed consistent on the WW as the same in the first 7 minutes. Overall an ok day, happy with my wall walk effort, box jump is a little mental and did get to be a laboring physical effort in the latter rounds, but need to have a little more tenacity with the db movements.