am
A. Power Snatch + Hang SqT Snatch + OHS; spend 15 min climbing here ; focus is SPEED and footwork
127#. Failed 121 3x at first so went back down to 77# and built back up. Mental win since I would have just quite before.
B. OHS – 5RM + 2×5@90%
*improve on last week
Wasn't able to today barely got 165 for 1 so just stopped. Got this for 5 last week.
C. Bike
10 min @80%
pm
A. AMRAP 8 – competition pace
6 sqt Snatch (135/93)
9 t2b
12 bar facing burpees
*added a 500m row with tori 1 min after wod to work on slowing down my stroke count and pulling little harder. Stayed about 2-2:05 at about 28 stroke count. Normally I'm at. 32/33.
3+18. My goal here was unbroken snatches more than just trying to go fast. Got all 3 rounds unbroken. Mental win for me here.
B. Assistance Work
3 rds
15 double seated bent over row db rows
20 banded scap squeezes
15 banded good mornings
16 (8 each side) banded side steps
15 weighted sit-ups
Done.
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