11/20/2017

A. Squat Snatch; 2 on the min @ 175# for 7 min 
13/14 on these, doing two quick singles throughout the 7min EMOM. I missed the first rep of the second minute. All the other reps felt great

B1. Regular Barbell Deadlift; 5x5; rest 20 seconds 
335lbs for each set

B2. KB Farmers Carry; AHAP for 50' x 5 sets; rest 2min 
70lbs kb in each hand for this, that's the heaviest I can go with kb
C. BB Back Rack Elevated Step-downs; 5-6 leg x 5 sets; rest 60sec b/t legs (mod)
95lbs used
D. Banded Pull Throughs; 20 reps x 5 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance)
Done


Every 3min, alternating sets for 6 total: 
Set 1/3/5: 
10 Cal Row 
20 Wall Balls @ 30# 

Sets: 2/4/6: 
12 Cal Bike 
12 Thrusters @ 105# 

This was particularly unpleasant. For sets 1/3/5 I completed the row in about 21 seconds and went UB on the WB. On sets 2/4/6 I completed the bike in about 36 seconds and went UB on the thrusters