[Monday] 1.30.17 Strength + Metcon

AM
[A] Warm-up

[B] Power SnatchFind today's heavy single. No fails.

95, 135, 155, 175, 185

Using 70% of today's heavy single: 1 Power Snatch + Max unbroken hang power snatches x 3rds
135# (# of UB HPS) R1: 8, R2: 7, R3: 7

[C] Back Squat

1 x 20 @ 235#

[D]Behind the Neck Snatch Grip Push Press

3 x 8, as heavy as possible across.

135, 145, 155 #155 Felt easier than #135

[E] For total time

21-15-9 of Over head squats @ 95# and Bar facing burpees

Rest 3 minutes 

18-12-6 of Power snatches @ 95# and Burpees of the bar 

Rest 3 minutes 

15-9-3 of Over head squats @ 95# and Bar facing burpees

5: 27, 14:11, 20:22 OHS all UB. Just realized I did hand snatches instead of power snatches. Broke 18 into (12/6) and 12 into (6/3).

[F]EMOM x E2 Minutes x 6rds

1) BJO's, clearing 24" x 10

2) 350m Row

Attempted E2 no slow: 

1.) 0-2:00- Made time: 

2.) 2:00- 4:30- (:30 seconds slow)- 1 minute rest 

3.) 5:30- 7:35- (:35 seconds slow)- 40 seconds rest 

4.) 8:15- 10:24 (:09 seconds slow)- 51 seconds rest 

5.) 11:15- 13:15 - Made time- 45 seconds rest 

6.) 14:00- 16:00- Made time- 

Done Legs super heavy- box jump overs slow- big movements. Row wasn't very strong either Row= 1:16-17 every 350m @ ~ 1:48-1:50