Warm Up and Mobility
Strength
Make Up Day
Or
Oly
Hang Snatch
Warm Up/Skill
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 6
2 – 3 Hang Snatch (Singles)
“The King of Real Estate”
5-4-3-2-1
Power Snatch 185/135
Ring Muscle Ups
Warm Up and Mobility
Strength
Make Up Day
Or
Oly
Hang Snatch
Warm Up/Skill
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 6
2 – 3 Hang Snatch (Singles)
“The King of Real Estate”
5-4-3-2-1
Power Snatch 185/135
Ring Muscle Ups
STR – 325# PR attempt failed, felt good and could definitely get it next time
WOD – 9:15 (135#, BMU attempt + dips) first time really trying BMU, had a few close pulls but never got one. Next time!
Nice work 6am, thanks PJ!
STR – Back Squat – 105# 15#PR Woo hoo! Might have been able to do more but I was too sore to push it.
WOD – 5:08 (45#/RR/bench dips)
My arms were not up to putting more weight over my head.
All Stars worked their BARMS off this week!
Thanks Coach PJ! Nice to have you back where you belong!
OLY: practiced power cleans from hang @ 85# I haven’t done cleans in a few weeks so these felt heavy
WOD: 4:49
5-4-3-2-1
Hang Power Cleans
Pull-ups + ring dips
Started the WOD cleans from the floor but could not hit the positions so went back to the hang
Friday 10/6/17
Oly: Hang Snatch
Warm Up/Skill
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 6
2 Hang Snatch (Singles)
(55, 55, 65, 75, 85, 95)
WOD: “The King of Real Estate”
5-4-3-2-1
Power Snatch (started 85, went to 75lbs)
Ring Muscle Ups (did 2x Kipping pull-ups)
(Got 6:46)
Loved the class and energy Mike, thank you! Great job 430pmers!
You are dialed in Juds!!