Snatches

Strength: EMOTM 12 min.

Working up to a heavy set

1 Power Snatch

1 Overhead Squat

Results:
4 mins of just the bar
2 mins of 91#
4 mins of 96#
1 min of 115#
1 min of 120#

Skill Training: Dumbbell Squat Snatch

Results:
20# dumbbell 3 sets of 6 alternating
25# dumbbell 3 sets of 6 alternating
30# dumbbell 2 sets of 6 alternating
35# dumbbell 2 sets of 6 alternating
12 min time cap.

WOD: 15-12-9

Power Snatch, lighter than strength, 96#

Double unders

push-ups

Results: 9:10

Double unders were better today. Don’t know what it was but the focus was there and I didn’t go into this workout discouraged from my last attempts of double unders.

Post WOD: Run

Trying to work on my pace. #EmbraceDicipline #Running

A post shared by John Fortes (@jb4tes) on

Track, Rope, Power Cleans, Push-ups

Warm up: Alternate with high kicks + butt kicks + high knees + reverse lunges

WOD: 5 Rounds for time

20 double unders

20 Power cleans, 96 lbs

20 push-ups

400 meter run

Results: 33:11

Worked on double unders for a 1 minute duration then turned them into singles. 4 rounds best round of double-unders.

Post WOD:

5 power snatches

5 bleacher runs

5 power snatches