2018 AGOQ #4

I’m a little bruised up on my collarbone from the cleans, but feeling good otherwise.

Active Life – Hips

Warm-up

• 10 Side Shuffles (10m)
• 2:00/2:00 Banded Posterior Hip Distraction
• 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each leg)

• 10 Box Step Ups (24″, 50# DBs)
• 5 Eccentric Ankle Dorsiflexion
• 1:00 Rest

Got the ticker going!

Conditioning

Warmed up snatches with 5×45, 5×75, 3×115, and 3×145.

2018 Age Group Online Qualifier #4
5:00 AMRAP

• 9 HSPU
• 6 Bar-facing Burpees
• 3 Snatch (165#)

Holy fuck when I got that first snatch! My feet were getting really wide on every catch. I did every set of handstand push-ups unbroken though the 2nd and 3rd rounds were a bit slower. Felt pretty good on the burpees. Did exactly 3 rounds.

Active Life – Back Max

12:00

• 8/8 Bottoms Up KB Press (26#)
• 8/8 Half Kneeling Halos (26#)
• 8/8 Suitcase Deadlift (88#)
• 8/8 Single Arm Push Press (50#)

After cruising through round 1 I picked it up so I could get through 3 rounds and was able to.