BB Started...

Pyan & Ladick were at practice...

Stan showed up and did the Main WOD!!!

Flew through it.

Mobilize

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STAMINA SQUATS

EMOM x 8:

Odd Sets = 5 Front Squats

Even Sets = 10 Back Squat

*50% Front Squat 1RM for Wt.

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SNATCH TECH

6 Sets of:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch

*Work to heavy, but stay quick (60-65-70-75%)

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CHASING WATERFALLS

4 Rnds for Time:

30 Cal Row

30 Wall Ball (20#)

30 Alt. DB Snatch (50#)

*micro-goal-1 = work for high volume sets (2-3 breaks max)

**micro-goal-2 = slow-steady work... Which is against m-g#1

I have to say that the micro-goal went out the window after round #1

Stan ~ 22:05 (35# DB) Splits = 5:12 / 10:42 / 16:47 / 22:05

tb ~ 135# Stam. Sqt / 115-125-135-145-155-155 Snatch / 26:34

5:30 = 1:36.5 / 18--12 / 9-9--6-6

12:45 (7:15) = 2:02.8 / 9-9--6-6 / 18--6-6

20:05 (7:20) = 2:11.5 / 6-6-6--6--6+ / +6--12--6-6

26:34 (6:29) = 2:11.9 / 18-12 / 30 UB