A. FS; 83% x 3 x 7 sets
All sets at 145. Here’s a video of my form.
B. Drop Snatch x 3 reps x 5 sets @ 55-60% https://www.youtube.com/watch?v=lLUEXameEkw
this felt terrible! I felt very tight in the shoulders tonight. Form was shit. Obviously need to work on these a LOT! Worked up to 65 lb then brought bar down badly on back of neck which hurt my shoulder pretty bad and called it quits. 😦 First vid is the failed attempt at 65, second one is a mess at 55lb.
C.1 rope climb x 1 (legless if you can) x 4, rest 30 seconds
C.2 Weighted pull up x 3 x 4, rest 30 seconds
C.3 strict pull up x 7 x 4, rest 2 minutes
This part was HARD, but I feel pretty successful. Got all rope climbs legless, but had to kip a LOT more as the rounds progressed. I did weighted pu with 5 lbs. Was not able to do 7 strict pu in one shot, split the first two rounds into 4/3, 3rd one into 3/2/2, last one as all singles. Real rough, but really happy I stuck with it and got all the legless rope climbs.