5/22/2017

A. Squat Snatch; 10 singles above 170#; rest as needed 
175 - 175 - 175 - 175 - 175 (f) - 175 - 175 - 175 (f) - 175 - 175 - 175
I had some trouble counting and doing math today. There were 11 singles at 175 with 2 misses. I think the misses were largely due to positioning rather than inability to support the weight

B1. Wall Ball @ 30#; 35 reps x 3 sets; rest 20 seconds 
Split these up into 20/15 for each set. Last time, when I went UB, I didn't have much left for the AMRAPS
B2. Back Squat; 5 reps x 3 sets; rest 3min (as heavy as you can with quality form) 
225lbs for each set, definitely thought this was 235lbs until I started cleaning up my weights
+
6min AMRAP: 
12 Alt DB Snatch @ 50# (switch hands in air) 
9 DB Thrusters @ 50# 
3 Rounds, split the DB snatches into 6/6 and the DB thrusters into 5/4, had a much better/easier time switching hands on the snatches
rest 3min 
6min AMRAP: 
10 Cal Row 
30 Double Unders 
4 Rounds + 10 Cals, row was around 1250-1300 cals/hr, one mistake on the dubs in round 3, rest were UB
rest 3min 
6min AMRAP: 
12 UB Wall Balls 
9 Barbell Deadlifts @ 225# 
3 Rounds + 12 WB, UB WB, split the deadlifts up into 5/4. Rest breaks between WB and the first 5 deadlifts, the breaks between the remaining deadlifts and moving back into the WB were a bit too long
rest 3min 
6min AMRAP: 
Assault 7 Cals 
7 Burpees 
4 Rounds, ~350 watt average on the bike