A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) 10 minute warm up to a heavy-ish Snatch
Then…
EMOM for 10 minutes:
Snatch @ 80%.
C) 3 rounds for calories/reps:
40 seconds of rowing for calories
20 seconds rest
40 seconds of Box Jumps with a step down @ 24″/20″
20 seconds rest
40 seconds of Muscle Up’s
20 seconds rest
40 seconds of Snatch @ 75#/45#
1 minute 20 seconds rest
B) snatch felt amazing today. Heavyish snatch: 135/155/175/185/205ff. Failed twice at 205. Missed it by a hair. EMOM snatch at 175. 8 out of 10 lifts. Very happy with it.
C) wod was tough. Still catching up from my cold. 136 reps. Box jumps were slow. 7 muscle ups per 40s. Cramped a bit.
Well done man! You guys were throwing some big weight around yesterday! Good job!