10/12/2022

A. Snatch Pull + Squat Snatch: 3,3,3; rest 2 min - 77-82% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps

135lbs

B. Snatch + OHS: 6 complexes @ 80-85% 1RM; rest 1-2 min b/t each complex

135 - 155 - 165 x4

C. EMOM x 10: 2-3 Back Squat @ 60-65% - speed focus

185lbs

Every 4min for 4 sets:
2:30min Clock:
15 Box Jump Overs @ 24"
50' FRWL @ 50lb DBs
AMRAP Wall Balls in remaining time

After the first set I reduced the box jumpovers to 12 reps because I am incredibly bad and awkward at them. I finished the box jumpovers and lunges with 1:05 left in the set and figured that would get worse as the workout progressed. I got 22, 25, 21, and 20 wall balls, respectively, for the AMRAP portion.