Got some good snatch work in today then jumped in with the class at SCCF. Loved the push jerk work! My shoulders were working hard lol.
The met con was way hard. I haven’t been doing lots of met cons lately and I forgot how much high box jumps suck for so many reps.
A) Snatch Pulls:
- 4×3 @ 180#
B) Snatch to a heavy double then -15% for 4×3
- up to 165#. Wrist started hurting at 170 so I stopped
- Down sets at 140
C) SCCF Strength work – Push Jerk EMOM:
- 10-8-6-4-4-4 @ 145#
- HOLY SHOULDERS
D) METCON:
- 22 min AMRAP
- 250m Row
- 12 Box Jumps (30/24)
- 3 Push Press @ 70% (120#)
- 8 rounds and some change.