1.) Snatch Bar Complex: 7 reps of this complex
1 x Pocket High Pull + 1 x Hang High Pull + 1 x Hang Squat Snatch
95-95-105-105-115-115-115
My first time doing snatch high pulls. Fun! Felt good. Would probably start at 115 if I did this again now that I’ve got the skill down.
2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10 reps of Chest to Bar Pull Ups for time. Sets must be unbroken to count.
TIME = 10:00
This got really hard after the 7 rep round. By “unbroken” I just meant “stay on the bar.” I was able to do through 7 reps unbroken, but the last three sets were super tough and I just squeaked them out any way I could.
3. Conditioning
AMRAP 3:00
- 6 Front squats [135]
- 6 bar facing burpees
Rest 1:00
AMRAP 3:00
- Double unders
Rest 1:00
AMRAP 3:00
- 6 Front squats [135]
- 6 bar facing burpees
Result:
awful, hah. I expected the front squats to feel great after all the heavy long sets of squats I’ve been able to knock out. That was very far from true and torpedoed my whole WOD. I spent more time gasping then lifting.
AMRAP 1: 2 rounds even
Double Unders: 115
AMRAP 3: 1 round + 6 front squats
