Day 2 – 2.6.18


A. Hang Snatch – EMOM 10: 2 hang snatches

B.¬†Snatch Grip Deadlift (4×2 @ 100% of snatch)


C. 3 Rounds
Row for calories
Lateral burpees over the rower

Rest 3 minutes between rounds
You will complete 21 row (cals), 21 lateral burpees over the rower, 15 row, 15 burpees, 9 row, 9 burpees – that’s one round. Goal here is to push every round to max effort even if there is a drop off.¬†



  1. made up the back squats from yesterday:

    225/245/275/300(belt on)/310 (10# pr for a set of 5)

    A) 95/105/115/125/135/145/155/165/170/175(x,o)

    snatches felt good today. I feel so much better snatching from the hang than I do from the ground.

    B) didn’t do

    round 1 – 4:28
    round 2 – 4:57
    round 3 – 5:16

    For the most part I was able to maintain my burpee pace throughout. The row on the other hand I just couldn’t get myself to push after the first round. Started out in the 1400 range and by the second round I was fighting to keep it at 1100. third round was a fight to keep it at 1000. Need to do better at staying strong on the row even through fatigue.

  2. Not an ideal day on any piece today

    Hang snatches: 95, 105, 115, 125, 135, 145, 155, 160, 165, 175(x)

    Back squats: 165, 195, 225, 255, 275

    4:30, 5:37, 5:58

  3. A) 95-105-115-115-125-135-145-145-155-155-155-165×1
    Stayed at the weight for an extra or 2 sets if I want happy with how the lift felt. No misses till the end. Happy to hit all

    B) did not do

    C) 4:57-5:35-5:45
    Rows were 1200-1400 average
    Burpees were all new standard and kept them
    Moving. Heart rate was jacked the entire workout but am please with my pacing and times.

    Every :30 for 5 min
    5 T2B
    Rest 5 min
    Every :30 for 5 min
    2 strict hspu
    Rest 5 min
    Every :30 for 4 min
    5 hspu

  4. A. Didn’t do – still babying the shoulder & time constraint this evening.
    B. Didn’t do.

    C. 18:41 total
    5:40, 6:38, 6:23

    So I have mixed feelings about this workout – it was extremely tough but I weirdly liked it. Rows were strong, never dropped below 1000, burpees continue to be the issue, but I feel like they’re slowly getting faster (if that makes sense).
    Getting my nutrition back on point (for the 19484893 time) & excited for opens!!


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