@ 3:45pm
a) EMOTM x 12:00
odd) 40 double unders
even) 10 alternating pistols
b) snatch complex (7 sets) (rest 2:00)
--snatch + lo-hang snatch (below knee) + 2 ohs
185, 195, 205, 215, 225, 235, 245. very happy with hitting 245. last spring, hit this complex 4-5 weeks in a row and finally hit 245 in the last week. had no misses the entire time. 245 felt smooth on both snatches (especially the lo-hang) and then ohs felt sturdy and strong.
c) 5 rounds
1) 12 power snatch 115#
2) 30 double unders
3) 12 alternating pistols (w/ 40# dumbbell)
13:22. ouch. lower back was lit up after round 2 of the weighted pistols and it made stringing power snatches together, even with the lighter weight. weighted pistols are definitely something to keep working on, pretty tough. lungs felt good, lower back was the limiter here.
d) EMOTM x 7:00-- 3 burpee muscle ups
completed. felt great. had a good rhythm each set and was able to return down to the ground without having the rings swing all over.
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