7/31/2019

A. Hang Squat Clean + Squat Clean + Split Jerk; 6 complexes @ mod load (more technique focused than building heavy) 
135 - 155 - 185 - 195 - 205 - 205

+
EMOM 6 min:
Odd- 12 Overhead Squat @95# 
Even- 60 Double Unders 
Both OHS and dubs felt really good today during this emom. I'm pretty sure these were the fastest overhead squats I've ever done.

rest as needed

EMOM 6 min:
Odd- 10 DB Box Step Overs @ 50# (alt legs each step) 
Even- 5 UB Muscle Ups on Rings 
DB box stepovers aren't fun

rest as needed

EMOM 6 min:
Odd- 8-10 DBL DB Snatch @ 50# 
Even- 25' HSW
So this did not go well at all. The double db snatches lit my back up and I had a really rough time getting 10 of them. Going from those to the HSW was very difficult. A 50' HSW in a emom is tough but after the db snatches it was not happening, so I reduced the distance to 25.' I think I need some work with lighter weights on the double db snatches before moving to the 50lb ones because I'm fine for like a set and a half of 10 and then I have a lot of trouble controlling the dbs and cycling them 

rest as needed 

3 Sets: 
C2 bike - 15 Seconds @ 95% effort 
rest 1min 
10 Bar Facing Burpees AFAP 
rest 1min 
Bike was at a 1:20/1k pace, give or take a second or two, and the burpees were finished in about 23-25 seconds each set