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Conditioning:
250m Row
10 D-ball cleans (100/70)
25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)
10 Burpee pull-ups
25-ft Single arm dumbbell overhead walking lunge (right) (70/50)
2 Rounds for time
(10:00 cap)
Strength:
Pause* Snatch
On an EMOM clock:
1 @ 70% of 1-Rm snatch
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 70%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 75%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
1 @ 80%
For quality and technique work
*Pause for 2-seconds in receiving position
Posts results and experiences to comments
9:56
Sub 100# sand bag for D-ball
SWOD
115#
125#
135#
Happy with progress.Failed on a few. Worked on trusting the catch and keeping feet narrower on the catch.
109# sandbag 🙂
8:46 Rx
SWOD
90,100,105
10:05rx
Swod – worked up to 130. Took off before last 5 rounds.
9:23 RX
SWOD
68#, 73#, 78#
9…something.
Burpee PLUs still slow me down.
Snatches felt great! I’m so much more comfortable in that bottom position! Working on chest rising first.
Ended at 108# on snatches and it felt LIGHT!