Fitness:
A) with KB or DB
4 RDS
– 3 R/L OF CHAIN OF MOVEMENTS
– SWING, CLEAN, SQUAT, PRESS,
SNATCH, SWITCH HANDS AND REPEAT
B.) 4 rounds
7 Double DB Hang Snatch or
Double KB snatch 35/26
7 Wallball (20/14)
7 Burpees
Perform:
A) Snatch – 2×1 @ 85%
Warm up – 3,3,2,2,1,1,
B.) 4 rounds
7 Hang Power Snatch (95/65)
7 Wallball (20/14)
7 Burpee Box Jump (24/20)
Compete:
A1) Snatch Balance – Heavy 2 rep
– 2 misses or less
A2) Snatch – 2×1 @ 85%
B.) 4 rounds
7 Hang Power Snatch (135/95)
7 Wallball (20/14)
7 Burpee Box Jump (30/24)
Snatch balance 85-95-105-110-115
Snatches 85 –> 120…..
Hit 125 on 9/24 which was a 5lb PR…. tried 125 three times but failed
WOD 7:42
H. P. Snatches @ 85
14lb 9 ft wall balls
24 inch box
Fitness:
A. did first round at 12kg, but decided to go light today and use today as more of a recovery day, finished the rest at 10kg…still struggling with the clean and with the snatch using the kettlebell.
B. 5:08
Double KB Snatch at 8kg
Lying leg raises instead of burpees