Workout:
A. Squat snatch x1/hang squat snatch x1/OHS x1 - build to a tough
single of the complex
110
B. Front squat; build to a 5rm
155! (probably a 15-20# pr x5)
C. Overhead squat; 15, 15, 15; rest 2 min (increase load each set)
65, 75, 85
+
2 sets:
50 double unders
20 wall balls
50 double unders
rest 2 min
2:54
2:42
+
2 sets:
10 box jump overs 20"
15 DB thrusters unbroken
10 box jump overs 20"
rest 2 min
35# DBs
2:09
2:09
+
mobility work 20-30 min
Body felt rested and I felt aggressive and ready to tackle this one. Good thing because I felt like it took courage to go for heavier weights and stick with it throughout this workout. Snatching felt great. I think I could have done 115 but that would have been more like setting a 1rm than a tough single. Front squat 155x5 took every ounce of both courage and effort I had. I think I nearly had reflux and developed hemorrhoids at the same time. I didn't, but it was close ;). My knees caved in on the last two reps and I did pause for a couple breaths between the last 2 but I did it! I wanted 85x15 on the OHS and am super proud of that, took some grit but I only took a little stumble forward on the very last rep. I got pretty tense on du's today, not sure what that was about, not my best day for them. Split all the 50's into 2 sets. The second wod was harder though, 15 unbroken thrusters with 35's once again took a bit of courage and grit. Crazy that I did both rounds in the exact same time, typical. Writing this the next day and I am definitely sore, mostly quads and glutes. Thanks!
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