Tuesday February 28, 2012

Noon
A. Squat Snatch - build to a tough single - video
B. TnG Squat Snatch with 135# x 3-7 reps/set; rest 1 min x 5
C. HS walk - 200 m for time

PM
3 sets @ 100%:
20 sec amrap clean and jerk - 95#
20 sec amrap box jumps - 20"
20 sec amrap DU's
20 sec amrap thrusters - 95#
20 sec amrap burpees
(rest walk 10 min b/t sets)

Results:
AM
Wasn't feeling the squat snatch.  I worked up to 185 which is below my PR.  I was feeling slow and tired with that lift.
TnG Squat Snatches felt good though. Strange that the max felt like crap but the TnG felt good.  With the range at 3-7 I was able to get 6 with minimal effort.  After seeing the Fronning 12.2 example, I can see that Im not using my hips enough to pop the bar up.
Hand stand walk was a disaster

PM
Felt better than AM
I was able to get through the WOD with good breathing.
averaged about 12 C&J, 15 box jumps, 20+ DU, 10-11 thrusters and 10 burpees