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Conditioning:
50 Wall ball shots (20/14)@(10/9′)
30 GHD Sit-ups
50/40 Calories rowed
30 GHD Sit-ups
50 Wall ball shots
For time
(15:00 cap)
Strength:
1 Snatch pull ⇒ 1 Pause* Snatch
1 Complex at 60%
1 Complex at 65%
1 Complex at 70%
1 Complex at 75%
1 Complex at 80%
For quality
(15:00 cap)
*Pause for 3 seconds in receiving position
Post results and experiences to comments
13:24
SP based on 58
Remember to use 8# or heavier WB
SP based on 46# PR
11:57 Rx
First set of WB UB, second set 35/15. Tried to use more arms on WB and I think that was a good plan. GHDs got into my quads though.
SWOD built to 105#
15:12 cap
Second set of GHD were super slow. Lower back was feeling it. Thought I was going to cap but should have worked them a little faster to finish under cap.
15:05
Was short 5 WB shots. Used #6 WB. Could not get to the black line every time need to work on a better aim.
Snatch: 32, 37, 42, 47. Went back down to 42 to work on form. Kept bending elbows too soon.
13:48 Rx
Snatch ended at 88#