Warm up with class
Warm up shoulders with CrossOver Symmetry
A) 1 Power Snatch + 2 Squat Snatch - x 4
75% of power snatch
B) Snatch Balance -
60%x3x4
https://www.youtube.com/watch?v=idyhuDgmpuU
C) 24 min EMOM
6 Strict HSPU
15 box jumps overs 24/20''
40 double unders
Post Scores to comments
A) 1power snatch + 2 squat snatch x 4 @95lbs --> I don't know my 1RM for power snatch so I went 75% of my squat snatch 1RM
ReplyDeleteB) snatch balance x 3 x 4 @ 75lbs -- > off of squat snatch number again.
C) I can ALMOST do strict HSPU now! I can do with 1 ab mat under my head... but only a few. So for the strict HSPU I used a 10lb plate and an ab mat under my head--- ankle height --- rather than switching it for kipping because I want to get the strict soon.
Otherwise all complete.
A)1 power snatch + 2 squat snatch x 4 @ 125 lbs
ReplyDeleteB) snatch balance 3 x 4 @ 105 lbs
Hip flexor was feeling tight. Did some mobility work before/after WOD.
c) 24 min EMOM completed
Didn't snatch, didn't snatch balance but did light sets of BHN snatch grip push press at 75-80#.
ReplyDeleteSubbed strict press at 65 for hspu, finished sets within 20-25secs
A) 1 power snatch + 2 squat snatch x 4 @ 165lbs
ReplyDeleteB) Snatch balance 3 x 4 @ 145lbs, based off my 1 rep max snatch
Hip flexor was feeling tight. Did some mobility work before/after WOD.
c) 24 min EMOM completed - all rounds on HSPU unbroken except for last when i added a deficit and failed on the 5th rep.
Reply
A) 1 Power Snatch + 2 Squat Snatch (x4) @155lbs
ReplyDeleteB) Snatch Blance 3x4 @135
C) 24min EMOM - completed unbroken
Started doing deficit HSPU approximately halfway through.
A) 160
ReplyDeleteB) 130
C)All HSPU + BJ's Unbroken. Tripped up a couple on DU's