1/19/2021 and 1/20/2021

A. Squat snatch waveload

Wave 1: 3 singles, start at 79-84% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

155- 160 - 165

Wave 2: 3 singles, start at 81-86% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

160 - 165 - 170

Wave 3: 3 singles, start at 83-88% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

175 - 180 - 185

8min EMOM:
Odd: 8 Back Squats @ 185
Even: 5 Ring Muscle ups (UB)

This combo is gross 

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On the 3min for 3 sets:
30' FRWL
15 Wall Balls
8 Power Snatch @ 95#
I finished each one with maybe 2-3 seconds to spare

On the 3min for 3 sets:
8 Box Step Ups
10 DB Front Squats
8 Power Cleans @ 95#

This did not go well. I finished the first as written and in under 90 seconds, then things went downhill. For set 2 I scaled the PC back to 6 reps. For set 3 I scaled the reps to 6 db box step ups and 8 db squats. The db box step up to db squat transition was really awkward and I should have practiced it before starting, because I lost a lot of time trying to figure that out. The db squats themselves were just really slow and awkward. I'm not sure why those are an issue, but they take significantly longer than squatting with a barbell
*90 sec cap to each - stop wherever you are at the 90 second mark 

1min Row
1min Bike
1min Run
x3 sets as warm-up (nasal breathing only)
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8 Sets:
12 Cal Row
10 Burpees
12 Cal Bike
40 Double Unders
rest 2min bw sets

Each set took about 2:30 to complete, I held 1200 cals/hr on the row, 1100 cals/hr on the bike, and went UB on the dubs. I did regular burpees because the one area with a rig or rings high enough for me to use as a 6" target was occupied by the class

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A. One Time Through 25 reps each of: Tibialis Raise, FHL Calf Raise, and Knee over Toe Calf Raise