Monday 4-29
TRAINING:
WU: Mobility and Hollow Rocks - 3 x 45
A. PS + Snatch - 95-115-135-150-165-185*
*Snatch Only (+ 20# from last time)
B. Snatch Pulls - 3, 2, 1; rest 2min b/t sets
205(3)-225(3)-245(3)-260(2)-275(1)
C. Snatch Balance + OHS - 1 + 2 x 3
95-125-145-165-185*-145-145
*185 x 3 OHS, No SB; Didn't feel as stable as I would have liked so I backed off to 145#.
+
10 min AMRAP @ 85-90% pace of:
3 Strict COVP Pull-up/Chin-up (maintain hollow, globally flexed position)
6 Push-ups
9 Box Jumps - 24"
Rounds: 10 + 3 + 6 + 6
Cash-out
10 BJ (to equal 100)
A1. Pull/Chin-ups (3-3-3-3-5 to equal 50)
B1. Push-ups (15-10-10 to equal...101...oops)
Notes:
Had to bail on the scheduled metcon. Coming down from the CTB and bringing the bar down from the thrusters causes pain in the shoulder so I quickly threw together the WOD above. It is a variation of one we have done before. Strict Pull-ups were the deciding factor on my pace. Box Jumps provided enough rest though in order to hit them all UB.
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