Snatch Complex, Wtd Pull ups + Recovery Wod

Dec 12

A.     Establish a heavy: Snatch Deadlift+ Hang Snatch (below knee) + 2 OHS + Snatch Balance ;)

missed snatch balance right at the bottom with 80# (think it was mental and I just lost focus)
Zach watched and had me add 5# and I hit it all with 85#, which felt good!

B.    Weighted Strict Pull Ups + ME UB Strict Pull Up x4x4+ME (place DB between your legs for 4 then drop for ME set)  (add weight as able; recommend starting at 25)

4x25# + 10 - pronated
4x30# + 7 - supinated
4x30# + 7 - mixed
3x30# + 6 - mixed 

Subbed this for a rccovery session instead due to general fatigue 

C.    “The Chief”

    3 MIN AMRAP

    3 Power Clean 95#

    6 Push UP

    9 Air Squat

    rest 1 min x 5

5 Rounds @ recovery pace:

20 cals Airdyne

40m Bearcrawl

10 KBS 

2 Forward rolls

10 airsquats

went nice and easy, took 21:00 mins

feeling better after