23 August

Training (12p)

A. Squat snatch x1/Hang squat snatch x3; rest 2 min x6 complexes
*185/200/215/225(missed 2nd HS/225/235(missed 2nd HS)
*These felt good, just got forward on the Hang Snatches

B. Back squat; build to a 3rm (all reps must be completed in <6 second
*360#
*6 Seconds was quick....any heavier and wouldn't have been able to get them quick enough. 

C. Muscle ups; amrap unbroken x3; rest 4 min
*15/10/7
*Was pretty crushed from the snatches and squats and that took some pull away from the muscle-ups. 15 Ties my PR but thought I could do better for my 2nd and 3rd sets. 

D. Amrap sets of 5 unbroken toes to bar in 6 min (compare to baity's
score and update me in blog)
*17 Sets
*Baity got 20 Sets. This was pretty rough after the previous work. 

+

4 sets:
400m run
30 wall balls
50 double unders
30 KBS 1.5 pood
400m run
rest 3:30 bw sets
*38:30
*Round time were 6:34/7:00/7:01/7:34
*This was brutal, last round was terrible. It was super hot and humid and this was just a suckfest for the entire time. Not sure I could have done this any faster. Didn't leave anything on the table. Everything U/B with limited rest during transitions. Ran slow so I could do WB/DU/KBS all U/B each round. Lately, these types of workouts have been good for me, feel like I can compete with anyone in these types of grinders. Maybe some smaller guys could run faster but it would be tough for them to do WB and KBS U/B....right? Or I am just convincing myself that guys aren't doing this sub 38?