A1. Wall balls; 20 reps AFAP 30# x4; rest 45 sec
UB for each set
A2. OHS; Amrap (-2) unbroken 165# from floor x4; rest 45 sec (goal is7 reps + this week)
7 - 5 - 7 - 3
Very, very, very unhappy with these OHS. For the sets I got 7 reps, I was barely able to get the. On set 2 I was trying to move too fast and dropped my chest as I was descending so the bar fell forward. For set 4 my arms and legs gave out and I collapsed at the bottom. Throughout these OHS I was finding myself shifting towards my toes as I was ascending from the bottom of the squat. The OHS I was able to do were ugly and I was walking forwards and backwards. This wasn't the case last week and I'm not happy about how these went
.
A3. Front squat; 3x4; rest 3 min (5 # heavier than last week)
260lbs for each set
PM
30min AMRAP @ 75% effort:
Bike 1k (.6 miles)
20 UB Thrusters @ 45# bar
20 UB KBS @ 53#
Row 400m
30 Walking Lunge Steps (bodyweight)
20 UB Power Snatch @ 65#
Bike 1k (.6 miles)
20 UB Thrusters @ 45# bar
20 UB KBS @ 53#
Row 400m
30 Walking Lunge Steps (bodyweight)
20 UB Power Snatch @ 65#
2 rounds + 14 power snatches*
*I forgot to do the lunges on the first round. I'd guess more like 2 + some lunges had I done them in the first round
the row and bike were very slow to compensate for the UB reps on the thrusters, kb swings, and power snatches. 20 UB reps on the power snatches was easily the most difficult.
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