DCF Comp

Playing catchup on workouts after being out of town the last few days:

6x2 Hi Hang Snatch

\\ Worked up to 60kg, used a slightly more narrow grip on the last two sets, felt more solid in the catch.

6x2 Push Jerk Doubles

\\ 95lb-145-175-185-185-185

185 felt heavy today, generally 205 would be manageable

6 sets, every 2 minutes:

3 Unbroken Snatches

10 Burpees

\\ 28s - 125lb

27 - 125
29 - 135
27 - 135
28 - 135
30 - 145
Lost my balance on some of the snatches, bar popping forward in second pull then swinging back overhead, probably could have done 155lb but would have added another second or two, goal was to keep it sub 30

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Wide Stance Box Squat @ 2121

Sets of 8-7-6-8-7-6

\\185lb-195-205-205-205-205

3 rounds:
10-12 Good Morning @ 3121
rest 60 seconds
10-12 DB Bulgarian Split Squats @ 2121
rest 60 seconds

\\ Skipped, didn't have time

2 rounds @ 80%:
10 min AMRAP:
Row Calories

Rest 3 minutes between rounds.

Notes:
-Both rows should be the EXACT same amount of calories
- Border on under-pacing. Leave a lot in the tank.
- Look to add 2-5% or so more calories

\\ 156/159 calories, other guys pulled 177/185, 148/152, 201/202