Warm Ups:
5 Rounds for quality of:
- Samson stretch
- 5 Russian KB Swings
- 8 GHD Sit Ups
SWOD:
Power Snatch Warm Ups:
- 55x Burgener Warm Up, 105x3, 145x2, 195x1
Snatch Pulls:
- 235x3, 285x2, 325x1
Power Snatch Work Sets:
- 219x0,0,0, 195x3,2,1
Pull Ups:
- Unweighted x3, 25x2, 50x1, 75x1
- Dead Hang Chest to Bar: 3,3,2,2
Metcon:
AMRAP in 10:00 of:
- 3 Toes to Bar
- 6 Ring Rows
- 9 Ring Push Ups
- 250m Row
Score: 3 full rounds and 70m row into round 4.
I missed my 1rm PR attempt at 219 for power snatch 3 times today! Oh well, at least I hit a new 3rm at 195(although I think I've done this before but since I can't find it recorded anywhere it didn't happen!)
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