6 Days Out

Aug. 19, 2013

Strength:
- Banded Box Squat 10 x 2 (1 min. rest between)
--> 155 (4 rnds) - 175 (3 rnds) - 185 (3 rnds)
--> used the mini red bands and I'm telling you it felt like I was getting pulled through the floor (just what I needed).
* Did low bar squats for this and the box was just below parallel

- Snatch Complex:
Halting snatch deadlift (3 sec. hold) - Hang squat snatch (just above knee with 3 sec. hold) - snatch balance
--> got to 205# failed the hang snatch on 215# twice

WOD:
"Amanda on 'Roids"
9 * 7 * 5 *
- Muscle-ups
- Squat Snatch (165#)
* = 20 Burpees
Time: 13:22

--> muscle-ups felt super fast for this (failed one snatch and one muscle-up)