Monday, February 4th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. High Hang Squat Snatch, 3 reps @ 95lbs x 5 sets, 1:30 min - focus on speed under bar

B. High Hang Squat Snatch, build to a tough single

C. Split Jerk, 3 reps @ 205lbs x 3 sets, 3 min

C. AMRAP in 10 minutes;

3 unbroken Ring Muscle-ups

5 unbroken Thrusters @ 135lbs

D. Row Sprint 50 sec @ 500m PR x 3, 4:30 min b/t - damper 10

 

Results:

A. Complete; Felt very good and quick!

B. 135#; Failed a coupe of times at 135# because the bar would come forward on the catch.

C. Complete; Easy

D. 6 Rounds; waited 20-30 sec between thrusters and muscle ups to keep them unbroken.  Thrusters were light and easy.

E. 287m/288m/284m;  Felt fine, I could feel the difference between damper 7 and 10 but still kept pace between 1:25 and 1:27 with no problems.  Last set I fell off the seat a bit which cost me a couple of meters.