A. Power Snatch.Snatch Balance 1.1x4; 3min (70-80%)
B. Power Clean and Jerk 3x3; rest 2 min (70%)
C. Strict pullups 5 x amrap
D. Ring Dips 5 x amrap
+
3 sets; rest 8 min
10 burpees
20 KB 53#
30 sec Airdyne sprint
Notes:
A. I misread the sheet and did 1.1 4 times in a row with no break using 75#. The power snatches felt good, but the snatch balances were a little slower than I'd like. I did a few more reps of it since I did it wrong.
B. 95# These felt a little heavy, but I thought they went well.
C. 5, 4, 4, 3, 3
D. 11, 8, 7, 5, 5
+
1:40, 1:35, 1:45
Burpees were good. I"ve been doing a lot of russian kb swings, so having to do a full swing took a lot out of me. I had to break up the last set. I didn't want to, but my forearms were cramping. The airdyne was awful as usual.
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