Part 1

A: EMOM for 6 minutes Back Squat 2-3 reps at 60% of 1 RM. – work on speed here

B: OHS @ 30X1; 1 rep every 90 seconds; adding each set until max. – take from rack

C1: Wtd. Pull Up X 2-3; rest 20 seconds-

C2: FLR Max Seconds Hold; rest 2 minutes X 3 – straight line from shoulder to ankle.

Results:

A. 175# - smooth and fast x 3 reps for all sets

B. kept it light to ensure perfect mechanics, have been having minor shoulder pain in the snatch/OHS

C1. 53#x3 reps, 70x3 reps, 70x2 reps - all sets and reps pronated grip

C2. around 40-45 seconds each set. has never been great for me.

Part 2

A. 3 rounds for time:

25 HSPU

50 Double unders

B. 3 sets

6-8 GH raises @3011; rest 30 seconds

15-20 GHD sit ups; rest 30 seconds

Results:

A. 11:33 (HSPU's were the major limiter here. double unders were smooth and quick all the way through)

B. 

GH raises x6 reps each set

GHD sit ups x15 reps each set