Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

• 5:00 Air Dyne
• PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

• Snatch
• Hang Snatch
• High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

• 1 Snatch

145-150-155-160-165, all makes.

E2M

• 1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

• 10 x 45#
• 5 x 135#
• 5 x 225#
• 5 x 255#
• 5 x 275#
• 5 x 295#
• 10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

• 5 x 45#
• 5 x 95#
• 5 x 105#
• 5 x 115#
• 5 x 125#
• 5 x 130#
• 3 x 135#

So weak up top.

WOD

3 Rounds

• 10 Burpees
• 20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

• 45m Sled “Sprint” (225# load + 25# sled)
• Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.