Rating = 8
AM - Snatch
tech + 7-10 min tester
Squat Snatch
Cluster, 1.1 @ 95lbs per min for 10 mins
Complete. Minutes 5-10 started to feel really good.
+
AMRAP in 10
mins:
10 squat
snatch @ 65lbs
10 chin-ups
*6 rd + 6 CU
last time
6 + 5 snatches. My legs were trashed from the race or something. I
felt them in the first round, along with my low back.
PM - gym +
30 min low MAP
ring
muscle-up transition work on floor
Complete. Did the jumping ones and then tried a few strict for
fun.
+
handstand
walks, 10 sec amrap x 10 sets, 50 sec
27-30ft every set.
+
3 knees to
elbows per 20 sec for 10 mins
Complete.
+
30 min @
moderate/75%:
500m Row
10 walking
lunges
5 ring dips
10 gh raises
- hands on ass
5 clapping
push-ups
7 rounds + 2 lunges. Legs and back toasted. Held 2:10/500m on row,
row was where I felt the legs/back the most.
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