OPT Double

TRAINING:
Part 1:
30-45 min D-ROM hip warm up
+
150 m sprint @ 80-95% increasing throughout
(start in push up position)
Rest walk 3 min b/t sets x 5
(practice handstand walk for 10 min in field)
150 m sprint @ 80-95% increasing throughout
(start in push up position)
Rest walk 3 min b/t sets x 5
+
Static Stretching

rest 6+ hours

part 2:
A. Clean GRip DL @ 11X1; 8 sets of 3 @ 55% 1RM; rest 30 sec
B. High Hang Power Snatch - take up to tough single; rest as needed
C. Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x 3
+
3 rds for time @ 90%:
10 R arm KB snatch - 1.5 pd/1pd
10 L arm KB snatch - 1.5 pd/1pd
15 toes to bar
RESULTS:
Part 1:
Sprint set 1 in seconds: 22, 22, 23, 22, 21
Hand Stand Walk practice didn't go too well. I definitely need more practice.
Sprint set 2 in seconds: 22, 23, 23, 22, 24
Part 2:
A. @ 165#
B. 115#
C. 75#, 85#, 90#
+
7:19
KBSnatches completed with ease, but t2b gave me a lot of trouble.