A. Mid thigh Hang Clean from blocks - 3x3; rest 2min
B. Squat Clean 3x3; rest 2min
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7 rounds
3 thrusters 105#
run 200m
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AirDyne 10 min @ 50%
Snatch balance 75# 5x2; rest 90sec
High Hang Snatch 65# 5x2; rest 90sec
AirDyne 10 min @ 50%
Notes:
A. 130, 135, 140# These were tough, but felt pretty good. Failed on the third rep on 135# due to a bad pull, but easily got it on the next try.
B. 110, 115, 120# These felt ok.
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12:29
I really didn't think I was going to be able to do this, so I'm happy with finishing. I got all the thrusters unbroken, but I took my time making sure I was set and ready for each rep. They were rough, but I finished them. The runs were a little slower than I'd like. My lower back tightened up a little towards the end.
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Snatch balance wasn't great.
High hang snatches were ok.
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