Friday 6/12

Friday was a hormonal nightmare of terrible feelings

A. snatch RDL into shrug/toes: 5sets x 5 @ 80%snatch - 145#

-move through this slowly, even the shrug/toes; exaggerate straight, no lean back

-alternate between A(snatch RDL) and B(snatch)

B. snatch - x2x5 @ 70% - 125#

C. front squat

1set x 3 @ 70%(3 second pause in bottom on each rep) - 150#

8 x 3 @ 80%(NO pause) - 175#

1 x 3 @ 70%(3 second pause in bottom on each rep) - 150#

-1 set every 3-4 minutes

175#

+

gymnastics - Done

PM

6 minute amrap
10 burpee box jump overs, 24/20"15 DL @ 225/15520 pull ups25 wall ball shots, 30/20#30 double undersrest 4 minutesx2

This got all fucked up. Didnt know we started at the 1:00 and ended up stopping cause I thought we were done for a good 20 secs the first round...I think I got 1 rd plus 9 DL

Then the second round Ryan says to start where you finished off...sooo...I think I got 1 rd plus...Im not sure. It was tough though.

The afterward I just did the burpee MU on my own. Sadly I only made it to 15 in 5 mins.