3/9
Lifting skill, cardiac intervals
(moderate loading on A/B)
A – No hip contact squat snatch triples, not TNG, reset at floor, bar doesn’t contact your body between knee and hips. rest 2 min x 5 sets

These were so awkward. But they made me fast under the bar.

B – Heaving snatch balance triples, catch LOW and pause in squat 2 sec each rep, rest 2 min x 5 sets

balance was way off. Felt good. Noticed I controlled decent down instead of now allowing to drop and catch

C – Squat snatch – 1 rep EMOM x 8, build every 2 solid makes, only 2 allowed misses on the day

I failed at 215 last set.

D1 – 12 bar facing burpees, rest 15 sec
D2 – 5 squat clean singles for time @ 265lbs, rest 3 min x 2 sets

:53 and :46 were my times for these.
E – Jerk dip x 1/Split jerk x 1 with 8 sec hold in catch, new rep every 90 sec x 6
F1 – Piked position parallette HSPU x 6-8, rest 30 sec
F2 – Kipping HSPU x 6.6.6, rest 20-25 sec bt 46s, 90 sec after third cluster x 4 sets

6’s got fucking tough as shit. Like real hard PARA HSPU sucked as well.
+
Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 4 sets

This I did well on last set sucked.