150928

Day 8 

A. Squat snatch to a heavy Double 

195, missed second at 205. Got under it but my shoulders are really unstable today. 

B. 5x3 Pause Snatch Pulls 1 second pause below the knee 1 second above 1 secon mid hip rest 2 min btwn sets 

All at 185. Pretty decent. Need to keep weight on ball of foot and not lift toes. 

+ 2 min AMRAP 

10 Deadlifts 315lbs 

10 Box Jumps 30" 

1 + 8

DL unbroken first round and then fell apart on dl

Rest 2 min 

3 Min AMRAP 

10 Hang Power Cleans 155lbs 

10 Burpee Box Jump Overs 24" 

1+6

Hpc were really hard for me. Surprisingly hard. First set unbroken but slow

Rest 3 minutes 

4 Min AMRAP 

10 Power Snatches 75lbs 

10 Toes to Bar

3 rounds. Not to bad

My mid/upper back was pretty worked for the metcon. Grip too