Fitness:
A.) 5 OH plate squat @ 10lbs or up
8 min. EMOM – no misses ***focus on mobility***
B.) 5 rounds
10 sandbag squats
20 Russian swings (1.5/1)
60 single unders or 1 lap Jog.
Performance:
A.) Power snatch + 2 OHS
8 min. EMOM – no misses
B.) 5 rounds
10 goblet squat (1.5/1)
20 American swings (1.5/1)
30 DU
Competitor:
A.) Snatch pull+PS+ 2 OHS
8 min. EMOM – no misses
B.) 5 rounds
10 1-arm OHS (2/1.5)
20 KB or DB snatch (10L/10R)
30 DU
C.) Pyramid Front squats
5-4-3-2-3-4-5
A. Performance – 75×3, 80×3, 85×2
B. Fitness – 9:23 (su’s)
At HGST, Michael made us do Performance part B (Russians instead of Americans): 9:13
A. 75
B. 10:17 Rx
Performance
A. 55# x6, 60# x2
B. 12:41 (1 pood & 90 singles)
Sport:
A. 85-95-105-115-120-125-125(f)-115
B. 9:32 (3 rounds. Back seized up, not sure what’s going on with it).