Feeling good

Friday

On my lunch break:

Weightlifting
EMOTM for 10:00
3 T&G Power Snatches – worked to a daily max of 60 and backed of to 55 to finish the EMTOM

EMOTM for 10:00
2 T&G Power Cleans & Push Jerks – worked to a daily max of 80

Hit the local CrossFit gym in the evening.

Warm-up
Athletics warm-up. Pretty rough.

Skill
Worked on my muscle-ups. Did 3 sets of 5 ring kipping MU pulls.

WOD
4 rounds of:
8 DB snatches (each hand) @ 15kg
8 Thrusters @ 40kg
8 Ring Dips
8 Walking Lunges (each leg) with 2 16kg kettlebells

Finished in 15:24.

Saturday

Skill
4×3 purple band muscle-ups

Weightlifting
1) 5X3 Paused Snatch (3 count pause @ knee) – worked up to 70kg where I failed the third snatch, rested as needed
2) 5X3 Paused Clean (3 count pause @ knee) – worked up to 100kg didn’t really fail, rested as needed

Strength
1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – 60kg, rested 90 sec.
1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – this was fun, rested 90 sec.

Conditioning
6X200m Row
Built speed rounds 1-3 to a all out sprint for rounds 4-6. Rested about 2:00 each round.
The times were: 1:46, 1:43, 1:40, 1:37, 1:37, 1:38

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