7-20-18

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Empty Bar Overhead Squats
Row 750m

About 10min

2. Strength
Power Snatch
7×2 80%+

145 no misses

3. Strength Accessory
Overhead Squats
5×2 77.5-80%
3 Second Pause in the bottom each rep

185 no misses

4. Met-Con
For Time:
21-15-9
Bar Facing Burpees
Front Squats 185/125lbs
Ring Dips

17:46

Pitiful. Squats are so weak. Did 5 reps at 185 and then dropped to 165 and did 6-5-5, 5s, 5-4. Dips were 11-6-4, 8-4-3, 5-2-2.

5. Interval
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00

7,5,5