@ 5:30pm
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db strict press 40#
3) 10 wall balls 20#
b) hang snatch work (7x1)
--work up to opening weight
--rest 5:00
--then 1x1 @ opening weight
145, 165, 185, 205, 225, 235, 240.
240. felt smooth on these today. stuck with solid technique and landed the set @ 235# and the sets @ 240# flush. will be sticking with 240# as an opening weight, and then the plan is to move on to to 255# and 265# after that.
c) 15-12-9
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
7:00. consistent here. hspu were broken up 6-5-4, 5-4-3, 5-4. wanted to simulate how it will be broken up once we hit the entire workout. my strict hspu motion may be a bit slow, but wasn't close to failing any. need to stay within myself and not burn it out on those. front squats felt strong and burpees were just consistent to try to get breathing back prior to hspu.
d) 5 rounds
1) 1 legless rope climb 14'
2) 200' shuttle run
2:01. fast here. went straight from the run to the rope and then back to the run. kept a solid pace on the runs, and the technique on the rope felt good. grip started to fatigue a little on 5th rope climb, but I think I can keep the pace for possible the whole workout.
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