DCF Weds

Thoracic Spine Mobility
Overhead
Internal Rotation

4 minute AMRAP: 10/30/60/90/120 Handstand Walk
3 sets of: 4 Hang Snatch "Pulls" @ 70/90/110% of "Opener" Snatch (use straps)
1 "Cold" Snatch @ 80% of your Opener

Pulls felt good, OH mobility is still shit, snatch catch is not good, tried "opening" with 145 for my 80% and missed it 3 times, mind you this is my 1RM muscle snatch, need to keep working my OH mobility

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For Time:
49 Standard Kipping Pullups

...then IMMEDIATELY sprint 50' and Full Snatch + 3 OHS 185

Notes:
-No butterfly-ing allowed.
-SPRINT HARD and perform the snatch OHS as fast as possible.

Skipped this, after failing my snatches there was no way I was OHS-ing 185

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For Time:
50, 5 Alternating Deadlifts (275/185)
50, 5 Alternating Toes to Bar

**Do this in your teams all at the same time against one another**

Notes:
-Don't just do ths workout, try and find an advantage
-Try and discover what strategy will work best

4:37 - did the full event this past Sat with the same partner in 12:30+, the deadlift/T2B portion that we did today took about 8:00 on Sat so this is a marked improvement, partner was able to move a lot faster on the deadlifts

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For time:
9-6-3:
Strict HSPUs
Hang Power Cleans, 160
Burpees over the bar

2:48 - HSPU: 9; 5-1; 3; marked improvement from last Fri (4:29), but we also didn't do 50 thrusters at 135 before today's workout, unfortunately at regionals the thruster/rope climb workout is one hour before this one. Need to practice shortening cycle time on burpees and not taking a step to get up to the bar.