Nov. 22nd

Phase 1 / Cycle 3 / Day 6

Muscle Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 8 sets, rest 1min
Completed
+
50mins @moderate effort:
250m Row
3 Wall Walks
0.5 miles Airdyne
3 Ring Muscle-ups
30 Alt. Step-ups onto 24" Box
3 C+J @95#'s
Score: 9 Rds

Notes:

- Felt tight in the shoulders in the OH position.
- Felt good throughout the 50mins, didn't stop once for the whole 50mins.
- MU's were UB and done with no false grip

Nov. 6th

Phase 1 / Cycle 1 / Day 6

A. Snatch Pull. Snatch High Pull. Muscle Snatch. OHS, 1.1.1.1 x 10 sets, rest 1min
Complete
+
30mins @ moderate effort:
25 UB DU's x 4 sets
500m Row
20 Alt. Step-ups- 24"
0.5 miles Airdyne
Score: 4 Rds + 2 sets of DU's

Notes:

- The Snatch Tech work was good
- I love doing the long Mod. Effort MAP Sessions, its always a good sweat