DCF Weds

20 minutes:
Build to max Above the Knee Hang Power Snatch

180# (PR) - ugly, overhead shoulder position is still shit, bar is plenty high my mobility just sucks

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For as long as possible, on the minute:
1 Snatch, starting at 155/85lbs

Notes:
-Add 10lbs every minute for 3 rounds, then add 5lbs

155-165-175-185x-185x-185x

Weak showing

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3 sets of:
1 minute AMRAP: 250m Row, AMRAP Muscle Ups
20 seconds rest
1 minute AMRAP: 10 Box Jumps, 5 Front Squats (135/95)
20 seconds rest

MU: 1-0-0 (should have rowed 230m to give myself more time for MU, rowed 1:50 pace, leaving me with 5 seconds for MU which got eaten up in my transition time)

BJ/FS: 1, 1+6, 1+6 (screwed up and only did 40s of work the first round)


4 sets of:
1 minute AMRAP: 15/10 Pullups, 15 Burpees
20 seconds rest

28-27-27-28 (pull-ups unbroken)

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Closed out with oblique work

3x5 per side oblique shrug 135#

I don't know what these are actually called, I loaded 135# up on a bar in a squat rack on pins that were a little below hip height, did a suitcase deadlift from there and squeezed my obliques on the opposite side on top.