A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)
I am defiantly improving in this. I worked on it and finished with 125 which is very easy now. I think I will look for a new max weight as 125lbs is way over 70% of my old max and probably under 70% of my actual max.
B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets
I got 11, 10, 10, 7. Just burned out in the end.
+
4 rounds for time:
12 kb snatch (6/arm) 1.5/1 pood
48 double unders
Rd = 1:38
Rd = 1:57
Rd = 1:56
Rd = 1:30
Total time = 7:03
I gamed this one too much. I gave the 1.5 poods a little too much respect. I would have liked to have some one to race on this one. I think I could have done better.
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