September 19, Friday

A. Hang Snatch + 2 OHS, 1/90 sec for 8 sets building **remember, full squat unless power is noted
B. Over Head Squat @ 33X1, build to 3RM <12 min **keep grip at Snatch grip, that’s the position we want to strengthen.  You may need to move snatch grip in a hair
C1. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 20 sec b/w arms **heavy
C2. Ring Bicep Curls @ 30X1, 4 x 10-12 reps, rest 2 min
+
4 sets @ high CONSISTENT effort
7 Thrusters, 115#
7 Ring Push Ups
Run 400m
rest 2 min b/w sets

A: 115
B: 115
C1: ended with a 53kg KB
C2: completed all reps

Set 1: 3:00
Set 2: 2:51
Set 3: 3:16
Set 4: 2:44

Anna Newman was running the clock and pushing/cheering me on. I felt good but was spent afterwards, due to me doing the below. I did the following 30 mins before the programmed workout.
The following were performed in this order with a teammate.
PBB Team Scaled events 10 min rest between events

"Reverse"
40 Box Jump Overs 20"
40 Snatches 95lbs
40 Cal. Row

He did more box jumps and we halfed the cal row, I did more of the snatches total time 6 mins. My pace on the cal row was 1:32.

"You Pick 2"
2rds
40 SHO 115lbs
20 Bar facing Burpees

We did more of the Burpees and I did more of the SHO total time for both 7 mins

"Complex"
1 Clean + 2 Hang Cleans + Jerk

 I did 155lb was tired from all the above