7/15/2019

AM
Skipped and had to alter some stuff

B1. Hang Squat Snatch from knee; 3 reps x 4 sets; rest 10 sec; rest 30 seconds 

No blocks at my gym, so I did hang squat snatches and used 145lbs for each set

B2. Snatch Balance + 3 OHS x 4 sets; rest 2:30 bw sets (goal is to ingrain the best possible OH position before going back to Squat snatch reps) 

Used 145lbs for each set

12 min EMOM: 
Min 1: 4 Squat Cleans @ 185-205# 
Min 2: 16 TTB 
Min 3: 4 Squat Snatch @ 155# 
Min 4: 8 Cal Sprint on Assault 

I had to scale this. After doing min 1-4 as you wrote there was no way I'd finish this as an EMOM. The squat cleans, which I initially did at 205lbs and the squat snatches were taking me far too long right off the bat. Like 35 and 45 seconds, respectively. Min 5-12 were as follows:

Min 5 - 4 squat cleans at 185lbs

Min 6 - 10 T2B

Min 7 - 4 squat snatches at 135lbs

Min 8 - :10 AB sprint

PM
A. Wtd Vest Muscle Ups w 10# Vest - 2-3 UB reps x 6 sets; rest as needed to ensure perfect form 
+
For Time: 
27-21-15-9: 
C2B 
12-9-6-3: 
Box Step Overs @ 20" w 50# DBs 

7:45

I broke the round of 27 C2B into 7/7/7/6, the round of 21 into 7s, the round of 15 into 6/5/4, and the round of 9 into 5/4. The db box stepovers were the more challenging part as my grip immediately blew up and I had to break up the rounds of 12 and 9 into two sets

+
10min Easy Bike Cooldown @ 120BPM