A. Snatch (floor); 3 reps x 2 sets @ 75, 2 reps x 2 sets @ 80%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
3 reps x2 sets - 155lbs, no misses
2 reps x2 sets - 170lbs (1/2), 175lbs (1/2) - both misses were in front of me, they were a combination of not putting enough power into the bar when I made contact and punching the bar forward as I locked out
3 singles - 185lbs, 195lbs (f), 195lbs (f) - first miss was in front of me, second was behind me
For all the misses, I didn't have any issues getting under the bar or with shoulder stability, it was just some minor flaws and some jumps a lot bigger than I would normally make that led to the misses. I'm still way below the percentages listed, and its gonna be a while before I'm comfortable doing snatches at those percentages for these rep schemes.
B. Back Squat; 5 reps @ 70%, 5 reps @ 80%, 3 reps @ 85%, 2 reps @ 90, 1 rep @ 100%; rest 2-3min bw sets
245lbs x5 - 280lbs x5 - 295lbs x3 - 315lbs x2 - 350lbs x1(f)
I have despised the large jumps between sets and there was absolutely no chance at making that single at 100%, it wasn't even close.
EMOM 20 min:
40 sec- C2 bike for max cals
40 sec- bar facing burpees for max reps
* Score total cals/burpees
Held 1100cals/hr on the bike and 10 bfb for each set. I skipped one set of the bike because my foot slipped off the pedal and the pedal scraped the hell out of my shin
101 total cals on the bike, 100 total bar facing burpees - 201 total reps
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