Friday

W2 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Hang Snatch, build to a 3RM no hook grip
B. Hang Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min **use hook grip on these
+
“Heavy DT"
+
**can be done in p.m.
Run 400m @ 85% effort
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s

AM:
Warm up - Done
-Pistols are kinda hard on my left leg, b/c of my mobility in my ankle. I have to warm it up a lot.

A. 205#
B. 1/4/5 - First set I wasn't ready for it to be that heavy.

C. Heavy DT - 14:50. Was shooting for 12min. I think if I redid it I could make 12min. I feel like I rested a lot and walked around to much. Didn't have the right mentality going into it.
-Rounds 1-3 were all unbroken DL. H.Cleans 4/4/3/1. S2O All unbroken.
-Round 4 I switched for some reason. H.Cleans 5/4.
-Round 5 I went back to the original reps sequence.

This is the 4th round.
https://www.youtube.com/watch?v=o4r6oNg0LZw

PM:
1:42/1:37/1:48/1:47/1:54/1:56 - It was probably 425m.