Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 o/h squats with dowel. + 5 Empty 2kg db snatches to warm up

“Joshie”

Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm - 1st round did 5 kg but I knew I couldn't do more do only 3kg for rounds 2 and 3 (broken as required in 3,2,1's)
15 Tuck sit Pull-ups - subbed assist green band chin ups 1st round but knew I wouldn't complete so went black band for rounds 2 and 3 (broken as required usually 6,4,3,2)
10 pound Dumbbell snatch, 15 reps, left arm - same as above
15 Tuck sit Pull-ups - same as above

Done in 30.24 mins!! (splits were 8.59,10.34,10.50)

Was gonna give up as total wreck but remembered to ‘practice L sits’ so I managed 3 hanging tuck sits for 10 secs each, and then between bar and bench 2 more tuck sits and then I was sooo done! First real attempt at squat snatches and so I think I underestimated them and should have scaled further DOH!

I can’t believe how hard I found this one it took me ages - total slog!! I thought the burpees the other day was a slog but boy this one beat that by miles - totally mess me up!!! Even stretching afterwards took such an effort wow! My forearm was tender from yesterday before I started and its even worse now - just had it massage so I drink a cup of tea without pain lol

I even had to put my feet wider to give a little more assistance and bounce to try and speed things up. It was mainly getting up out of the squat that did me in - not sure why and my left snatch felt smooth than my right = strange.

Army Staff Sergeant Joshua Whitaker - I salute you - you were one fit hero!