OPT Day 21

Training: AM WOD
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

A. 95-105-115-125-125-125


B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
(% of higher max (snatch or power snatch))

B. 125x1.1x5 (these felt pretty good)


C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

C. 135-150-165-180-190 (probably should have gone a little higher on this. Neither components were that tough individually, but holding the weight overhead was taxing...but I am sure that was the point.)

Rest 15min

PM WOD: (subbed SDLHP w/ 45# BB for 90sec for Rowing)
7 sets:
Row 90 sec @ 95%
Rest 10 sec
35 double unders
rest 2 min

SDLHP reps and DUs (Broken or Unbroken-UB) per round
1. 63-Very Broken (couldn't get a rhythm)
2. 60-UB
3. 55-UB
4. 57-Broken (Chunks of 10-15)
5. 51-Broken (Again, chunks of 10-15)
6. 54-Broken (33-2...so close...)
7. 54-Broken


On the last set of SDLHPs I literally could not keep my right hand closed around the bar on the last 4-5 reps. The bar was actually coming out of my hand on the pull and I had to catch it on the way down.