Warm-up
- Bottom Squat Hold
- Shoulder Stretching
- Ladder Footwork Drills
- 5 Power Snatch (45#)
- 3 Power Snatch (75#)
Getting better at some of the drills. One leg is definitely dominant.
Conditioning
8:00 AMRAP
- 10 Power Snatch (75#)
- 10 Bar-facing Burpees
Unbroken every round on the snatches. Getting the hang of my new bar-facing burpee steps better and better each time I do them. Dare I say I’m starting to enjoy them? First round was done in just over a minute, which I knew wasn’t sustainable, but I think is good for me instead of always pacing so much. Good to push the gas more. Finished 5 Rounds plus the 10 snatches.
Skill & Midline
- 4 Tabata DU
- 40s Rest
- 4 Tabata Supermans
- 40s Rest
- 4 Tabata DU
- 40s Rest
- 4 Tabata Hollow Rocks
Basically just 1 Tabata round off between movements. Never missed a double under and think the Zeus rope is really helping with shoulder fatigue. I got 149 dubs, 44 Supermans, 150 dubs, and 72 hollow rocks.
Overhead Stability / Carry
- 600m OH Single-arm KB Carry (44#)
Increase in distance, so went lighter. Switched arms about every 100 meters.
We finished in less than an hour today. Will get in a 21 min ROMWOD at some point.
