Snatch / OHS & Box Jump

I need sleep. Just a few moments to note today’s workout.

Warm-Up

 400 meter run; crawling; dislocates, mobility; push-ups (12); overhead squats (10); knees to elbows (7); pull-ups, kipping (10). PVC Warm-Up for Snatches (modified Burgener warm-up).

Strength: Snatch (Full Squat)

5 rep “heavy” sets. I remain relatively “untrained” in this difficult movement, especially performed in sets of 5, so my work sets sound light, or easy. I don’t see them that way though. Very tough.

Result: 5 x 45 / 5 x 65 / 2 x 85 / 3 x 85 / 5 x 70 (PR).

Met-Con: OHS and Box Jumps

5 rounds for time: 7 OHS (@ 90% of snatch weight), 12 Box Jumps (24″).

Result: 65 lbs / 7:45

Two of my “goat” exercises in the same WOD. I am slow on the box-jumps… and it wasn’t that long ago that I wasn’t able to perform them at all, due to pain in my lower leg! It’s like I’m learning to do them for the first time again. I did them slowly, but methodically, trying to land on top of the box with full feet, land soft, open the hips fully, and jump off carefully and in control. The OHS began weak and gained in strength. I tried to keep focused on keeping my knees apart and stable, my shoulders shrugged and arms locked out, and chest upright.

I am so tired.

Shanna took this photo of me…