Only got 3 hours of sleep at the most last night. Feeling pretty gassed today and my hamstrings are definitely feeling it from the deadlifts yesterday. Headed out into the garage around 9AM to get this one done from Street Parking.


3×3 min AMRAP with a minute rest in between:

  • 6 Power Snatch (75#)
  • 9 Pull-ups
  • 12 Box Jump Overs (24″)

The suggested pace was 1 minute per round on this one, which I found very quick. Despite doing all of the pull-ups unbroken and consistently moving on the others, I only managed 7+3. I was through 2+8 on the first round. 4+11 on the second.

I thought my back might be a little tight from the deadlifts going into the power snatches, but it was fine probably due to the light weight.

Bro Sesh

Did some bro lifting afterwards.

E2M for 10 minutes:

  • 8 Bent Over Row (125#)
  • 10 Strict Press (75#)

Then, E2M for 8 minutes:

  • 12 Banded Lat Pulldowns (orange band)
  • 12 Front Raise (25# plate)


32 today and it feels great! Still pretty sore from Barbara, but I headed in for the 8AM class.


Power Snatch* – 3-3-3

Worked up to some moderately heavy touch-n-go snatches. I worked up 95, 115, 135, which were the three weights I was planning to use during the workout.


15 minute AMRAP:

  • 3/2/1 Power Snatch
  • 10/8 Cal Bike
  • 20 Unbroken Double Unders

Min 0-5: 3 reps at 95#

Min 5-10: 2 reps at 115#

Min 11-15: 1 rep at 135#

Finished a total of 8+22.


First day of May! Off to the races with some heavy snatches.


20 minutes to build to a 1RM snatch.

I built up pretty slowly going 95, 115, 125, 135. Eventually, I hit 145. After several failed attempts, I finally hit 155 for a new PR. Really excited about that!


10, 9, 8…1 Power Snatch (95#)*

*After each round, do 5 strict pull-ups and a 50m run.

Time: 12:02 Rx


Went to the 8AM class to start my day off right. We started with some heavier snatching.

15 Min to build up to 5 rep touch-and-go Power Snatch

I worked up 75, 95, 105, 115. 115 didn’t feel too bad at all. I worked with Spence a bit on my footwork, which meant turning my toes out slightly to balance out my feet more during the pull.

Then, we hit:

10 Min AMRAP
100 M Run
10 Power Snatch (95/65)

I broke the snatches from the very beginning into 6/4, which might have been too conservative. Ended with 6+5 Rx.


3 Rounds for time:

10 Power snatch (135lbs/95lbs)
75 Double unders

*2:00 Rest between rounds

I scaled this down to 115#. Got the first two rounds unbroken and then went 7/3 on the final round. Time was 9:14.


AMRAP 15:00:

*At a moderate pace
5 Deficit push-ups (4″/3″)
10 Ring rows
15 V-ups

I made it through about 4.5 rounds while putting weights away.