AM
A. Full Catalyst Athletics Standard Warm-up
*https://www.catalystathletics.com/video/74/Catalyst-Athletics-Standard-Warm-up/
B. Loaded McGill Big-3 – 3 cycles
C. Empty BB Snatch Prep-1 – 3 sets x (3 Bnk Snatch Press + 3 Pressing Sn. Bal + 3 Tall Snatch)
+
A. Long Pull Snatch x3 + Snatch Balance x3 – 3 moderate sets of the complex; rest as needed
*focus is on finishing 3rd pull on long-snatch & punching to bottom on snatch balance
B. Snatch – accumulate 10 reps @ 205#+ (start @ 205, add 5# each successful lift, if you miss, drop back 10# and continue at that load across) –
Build up to 235# and failed 240# – but had some WAY better lifts than usually here. Making progress
C. Overhead Squat – 3 x 2-3 heavy reps; rest as needed (use last week’s heavy double as a guide here)
3 x 3 @235#
D. BB Hip Thrust – 3 x 10; rest as needed (225-245#)
245# across
PM
10min Choice Aerobic Prep
10min Specific Prep for Metcon
+
EMOM for 10min
Odd – 10cals Row + 25 Double-unders
Even – 10 DB 2-arm Power Cleans @ 50# ea hand + 12 HSPU (any style or combo strict / kip)
This went well, but had to kip in later rounds on the hspu! Good shoulder burner
+
20min Restoration
-Choice Cyclcial @ EN0
-Spine Mobility + Trunk Stiffness
-Breathing
