Oly – Couplet – Cash out – BAM!
Warmup – 10 minutes
3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65)
5 1 piece pick ups
5 low hang power snatches
5 snatch balances
5 squat snatches from below the knee
Oly
Spend 30 minutes working up to a 1 RM squat snatch
WOD
3 Rounds
15 Hang Power cleans
10 Overhead Squats
Games (155, 105)
Regional (135, 95)
Open (115, 80)
Ca$H Out
50 GHD Sit Ups
50 Back Extensions
*Partition as necessary
Weightlifting floater wod: 4:12 w/270 on sled
WOD: 4:54 games
Emom 10: 15 cals on bike
Lightning fast AC…..
Warm-up: done
Snatch: 195, 10 lb PR. Was feelin good but really have to get a pair of oly shoes. Running shoes aren’t gonna cut it as weights get heavier.
WOD: 8:12 @ games
Cash-out: done. Back extensions were actually brutal
10 singles at 185 – felt good, gearing up for a 225 this weekend
WOD – 9:13 games, missing rushed snatches slowed me as well
Prd my sqt snatch by 10 lbs, nearly lost my mind.
Wod games 6:35
Cash out donzo
warm up: done
Squat Snatch: 85#
WOD: 7:20 opens
Cash out: done
Still sore from Whitten!
155# (felt great), 165# (failed about 15 times-get it next time).
11:43 regional. some missed squat snatches into OHS set slowed me down.
cashed out.