Day to get after it... Dirty...dirty...dirty!!!
Warm-Up...roll and move...
5x3 Sotts Press (increase wt. ONLY if you can keep heels down and no bounce to push)
Snatch Activation
5 Sets (60s b/t sets)
2 Muscle Snatch
2 Snatch Balance
1 HH Pause Snatch
SNATCH
EMOM x 11:
3 @ 55%
2 @ 65%
1 @ 75%
REST
3 @ 65%
2 @ 75%
1 @ 80%
REST
1 @ 85%
1 @ 87%
1 @ 90%
DIRTY 30
30 Reps of all For Time:
Box Jumps (24/20)
C2B Pull Ups
KBS (55/35)
Front Squat (115/80)
T2B
Push Press (115/80)
Deadlift (115/80)
Wall Ball (20/14)
Bar-Facing Burpees
D/U
Muscle Up Work (For Total #)
30s Max Reps MU / 30s REST
60s Max Reps MU / 60s REST
90s Max Reps MU
Witt ~ XX / 25:27
Jones ~ XX / 23:58
Halber ~ ??
tb ~ Snatch 140-50-60/50-60-70/185-185-195 / 21:19 / 18total MU
D30...worked on smaller sets and 10s b/t things...thought was 300 Reps for time vs. 10 sets of 30...
"JUST START" was the mantra stated by the great coaches on comptrain...
4-2 / 2-2-1-1 / 1-1-1-1-1-1-x were my MU sets...failed quickly
I can do all things through Christ who strengthens me!
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