PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Followed by…
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
Then…
A.
Every minute, on the minute, for 12 minutes:
Muscle Snatch from High Hang x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Burpee Box Jump-Overs (24″/20″)
3+4cal, 24kg kb
A. Not sure I did this right. But I tried.
55 – 85
B. 4 + 7 cals.
This wrecked me. I was fine until I got home and then my body was like “hell naw”.
A. All at 75 lbs
B. 15 min amrap
20 cal row
20 alt db snatch 40lb
10 bbjo 20”
4 rds even
A. 35#/45/55/65/65/65/70/70/75/75/80/80
B. 3 + 42 – 3 burpees shy of 4 rounds 🤦🏼♀️
95 lb muscle snatches for form
Subbed 330 meter row for bike (no bike)
3 full rounds+row+3 snatch
A:
EMOMx12 @75
+2 Deadlift (building) 405 – last 4
B:
5+24 Rx
Rowing interval to get in and out.
32 minutes
4 rounds
6 minutes sub 2 min/500m
2 minutes at recovery pace 2:12-2:18
7774m
498 cals
A. Worked on cleans instead of snatches
Worked up to a new PR of 250lbs today
B. Subbed 26 Calories on BikErg and used kettlebells in place of dumbell
3 Rounds + 20 snatches
HMS @ 70# x 12
3+33 rx
Bike @ 1:28, 1:45, 1:50, 1:43
Everything UB
95 lbs muscle snatches w/ focus on form
WOD
3+41
Used a 60 lbs dumbbell 🙂
M56
Subbed 29 ca row. 35lbs
3 plus 15 calories
A. With 40kg
B. 20kg DB
3 rounds + 10cals
A. 4 sets of 65, 4 sets of 75, 4 sets of 85
B. 3+20 Rx
A. EMOM for 12 min
Muscle Snatch from High Hang x 3 – all with PVC and empty 15kg BB
B. AMRAP 15 min
15 Cal AB – 1:35 / 1:43 / 1:43
20 Alt DB Snatch @ 35# – all UB
10 BBJO – all UB
3 rounds + 12 Cal AB