3 rounds of
5 PVC Dislocates
10 PVC OHS
10 Spider Lunges
Strength – Power Snatch (35min for Prep and Work sets)
– – Prep – –
3 x 1 Pause Snatch Extension + 2 Hang Snatch Hi-Pull + 3 Hi-Hang Power Snatch
– – Work – –
8 x 2 Hang Power Snatch
6 x 1 Hi-Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
Met-Con (25min for Prep and Met-Con)
– – Met-Con Prep – –
3 x 1 Power Clean to BTN rack position + 3 OHS + 16 Mtn Climbers/side
– work up to met-con weight
– – Team Met-Con – –
In groups of 3 people, complete a 15min AMRAP of
Max Rep OHS (M = 45/75/105/135; W = 30*/53/73/93)
– P1 runs 400m; when P1 returns, they begin to OHS as P2 goes out for the 400m run; when P2 returns from the run, they begin to OHS as P1 rests, and P3 goes out for the 400m run. Continue until time is called.
Nothing like snatches to recalibrate your ego and confidence… Worked up to 63#, but settled back on 58# to work on good crisp form. Rowed and used 35# on the metcon. (We assumed 30* meant add 5# to allow for bumpers on the 15# bar).
Where was everyone today? Couldn’t handle snatches and a running/OHS workout, huh? Sure, it was tough, but I don’t usually skip workouts just because they’re hard… 🙂
I’m still struggling to consistently pull the bar into my hips on snatches….I’m trying to fix this by going to high-hang snatches, but when I go to low-hang the bar doesn’t come into my hips. Grrr. It’s hard trying to re-train my body.
OHS felt rough during the warm-up, so I decided “30*” meant 25# for me today…those were hard enough after rowing!