Workout:
A. Squat snatch x1/hang squat snatch x3/OHS x5; rest 2 min x5
complexes (focus on mechanics and speed more than load)
53#
B. Back squat; build to a 5rm
115, 125, 130, 135, 140, 145 (20# PR)
C. Rear foot elevated unloaded squat jumps; 5-6 reps x4/leg; rest as
needed bw legs (goal is to get as much height as possible per jump)
6 reps x 4 sets
+
5 rounds for time:
Row 500m
10 DB thrusters 30#
10 burpees
(goal is on each round for the row pace to get faster than it was in
the previous round)
2:22, 2:20, 2:19, 2:14, 2:09 row times
23:19 total time
The snatch complex was challenging, mostly the last few OH squats. Not because it was heavy really, just challenging to keep good form...was good practice. I am super excited about back squatting 145 x 5. This is a 5 rep PR for me. I've started wearing a weight belt and knee wraps and I really feel a lot more secure with them...mostly the weight belt. The squat jumps made my quads burn after all the squatting, but they were fun. WOD was tough...thrusters were the hardest but it was just tiring.
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