4 September

AM Session (11a)

A. Snatch; 7x1 Hang Power Snatch + Power Snatch + 2 OHS AFAP, Heaviest Possible, rest 60 seconds.

*185/185/195/195/205/205(-PS/OHS)/205

*These didn't feel great at all. I am just slow under the bar with Hang Power Snatch and Power Snatch in general. Need to get faster. 

B. Max Reps OHS @ 135

*41 Reps. Last year at this time, got 33.

C. Max Reps U/B Muscle-Ups

*11

D. Max Burpees in 1m

*30 

E1. SA KB Press @ 22X1; 3-6/arm x 3; rest 1 min (6/6/6)

E2. Strict CTB chin ups AMRAP/set x 3; rest 1 min (7/6/6)

F. 1 Mile Time Trial

*5:26

This hurt pretty bad, felt solid during the run but just haven't pushed a run that hard in a long time. Happy with my time, not sure I could have gone much faster. If I was fresh maybe could have taken a little time off, but not much. 

PM Session (445p)

10 wall balls
10 chin ups
Airdyne 15 sec max effort + 1 Muscle-Up Immediately Following Aerodyne
rest walk 5 min x 5
*Didn't time the total effort as I went U/B on WB and Pullups and it was the Avg Watts on the Aerodyne that I thought would be the most important number to track. 
1. 1336
2. 1337
3. 1268
4. 1248
5. 1337
*This didn't get bad until about the 4th one. The Muscle-Up was fairly easy, just tough having to get off the AD and go straight there without any breathe.

+
Row 25 sec max effort + 1 Muscle-Up Immediately Following Aerodyne
rest 3:35 x 6

*This was pretty painful after the 3rd sprint. The muscle-up got alot more difficult after the row. This was the first time doing row sprints in a long time. It is a different kind of hurt than the AD but equally as mentally challenging. The last 2 were brutal. I tracked total meters, counted down from 25 seconds, and also tracked average row pace. 
1. 166 meters/1:14.9
2. 170 meters/1:13.4
3. 171 meters/1:12.8
4. 167 meters/1:14.6
5. 165 meters/1:15.4
6. 169 meters/1:13.7