Busy morning with the coaches meeting and letting Char get in a workout so I headed in at 4:45am to knock out some work.
Strength
E2MOM for 10 minutes:
2 snatches + 1 hang snatch
No dropping the bar between reps. All were squat snatches. I worked up to 135 and failed there at the hang snatch. Still, I was happy to hit that for 2 touch-n-go squat snatches.
Then, I did some back squats:
- 65%x5 (195)
- 70%x5 (210)
- 75%x5 (225)
- 80%x5 (240)
- 85%x5 (255)
I based all of the percentages off of 300#.
Conditioning
For time:
30 muscle-ups
Kicker: Each time you come off the rings, perform 3 power cleans at 135#.
Time: 10:43
I went 5 and 4 for the first two sets. 3s the rest of the way.
Core
3 sets of:
1x 5-position snatch halting deadlift*
All done at 155#
*Perform a 2 second pause in each of the following positions: 1″ off the floor, 1″ below the knee, launch mid-thigh, high hang. Smooth tempo returning to the start position.