- 3-position snatch: floor, below knees, mid-thigh. 7 sets. Rest at least 2:00 between sets. Last set should be tough but form stays intact – 130 heaviest weight to do all three without dropping the bar.
- Behind the neck clean grip strict press. Start light 5-5-5 rest 2:00 – this felt really weird, i ended up having to start at the top, come down and press up.
- Reverse alternating lunge. 3 x 12 rest 2:00
“Isabel” – 30 snatches at 135 (feel free to scale if needed – 115/95, whichever works best for high intensity. – Scaled 115lbs Time 3:19
PM – 400 Calories on the Assualt Bike
- Dumbbell External Rotation 3 x 8-10/arm, 30X1 rest :60/arm (start very light)
B1. strict pullups 3 x 7-9, 30X1 rest :60
B2. Strict HSPU or negatives, 3 x amrap -1 rest 2:00
1st: 10 row cals
2nd: 8 HPC (same weight as last week) @135lbs
3rd: 6 CTB pullups, 6 dumbbell thrusters, TOUGH – used 40lbs DB, have a tweak in my shoulder..
Sled drag 600m moderate – not enough time to get this done. Street gets busy as well..