SFG 100621 - shoulders triplet, rings, DB snatch metcon

I am pretty beat up from the rugby 7s tournament this past weekend. My left arm is very weak, my feet are still cramping, and my legs feel like lead. I took it easy in today's workout to recover.

4 rounds of:

• 1 shoulder press
• 2 push press
• 3 push jerks

I stayed with 135 lbs the whole way.

3 rounds of:

• 8 dead hang chins on chain
• 1 minute rest
  
• 10 ring dips
• 1 minute rest

Finished these but I needed 2-3 breaks on the last round.

3 rounds of:

• 20 dumb bell snatch (50 lbs)
• 20 box squat box jumps (squat on box, jump to top of another box on touch), 20" box
• 400 m run

15:53

The DB snatches felt light, the box jumps were brutal, and my 400s were a slow crawl. We had a 15 minute cutoff but JT let me run through.

All things considered, this was a great workout. I need to dial in my diet and rest this week to recover before the qualifier at Dallas.