A. Squat snatch, 6-8 x 1 @ 80-90% 1RM – crisp reps more important than load; begin a rep every :60
B. Back squat, 2-2-2, 22X1; 3:00 rest
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For 16:00:
Evens: 5-8 CTB pull-ups – focus on rhythm, unbroken & repeatable is always the goal, no tears
Odds: 10 wall balls, 30/20 to 10/9
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3 sets not for time:
30 light band pull-aparts
:10-:20 L-sit
Post results to comments.
A few adjustments:
A. Back squat, 5-3-1 @ 125-145-160, 22X1; 3:00 rest
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For 16:00:
Evens: 8 strict probated pull-ups on fat bar
Odds: 8 wall balls, 30 to 10
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sandbag carry to train tracks and back
complete
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complete
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complete
A. 75lbs
B. BS 175-185-195- last set, second one was a real grind
Wod-16 mins
5 unbroken Kipping pull ups (6 for two rounds)
Wbs unbroken
Complete
A. 115 for 8
B. 185, 195, 205
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16:00 amrap
Tried for 8’s but tore after 6.
20#
+complete