11/18/2020

A. Power Snatch:

20 Sec AMRAP @ 65% - 135lbs
rest 1:40
30 Sec AMRAP @ 75% - 155lbs
rest 1:30
40 Sec AMRAP @ 85% - 175lbs
rest as needed
x2 sets

Set 1) 5 - 5 - 5 (all were singles)

Set 2) 8 (UB) - 7 (2/1s) - 4 (1s)

B. Perform 8 sets of 3 reps @ 2-4" shorter than "B" - make these fast and explosive reps

Not sure about the deficit but it was greater than last week

10 Thrusters @ 95#
10 BFB
10 Thrusters @ 95#
rest 1min
10 Cal Bike
15 Wall Balls @ 30#
10 Cal Bke
rest 3min
15 Wall Balls @ 30#
12 BFB
15 Wall Balls @ 30#
rest 1min
10 Cal Bike
12 Thrusters @ 95#
10 Cal Bike
rest as needed
x2 TOTAL SETS 

Times noted are for each working portion

Set 1) 1:40 (UB thrusters) - 2:04 (UB WB) - 2:08 (UB WB) - 2:03 (UB thrusters)

Set 2) 1:47 (UB thrusters) - 2:31 (10/5 WB) - 3:18 (5/5/5 WB) - 2:00 (UB thrusters)

My shoulder blew up pretty quickly, the thruster/burpee and wall ball/burpee combos were the worse. I'm not entirely sure how I held it together to go UB during the first set, but I had a hard time lifting my arms over my head by the end. During the second set the wall balls were the worst part, I tried to keep to short rest breaks but my shoulders were toasted by that point. Somehow the combination of a C2 bike and thrusters was more palatable than wall balls and burpees. For the bike I was between 1000-1100 cals/hr, which is a little on the slow end as far as I'm concerned, but it was consistent, so there's that.