A. Hang Snatch. OHS; 1.2, build to a tough set
B. FS; build to a tough set of 4 (not a 4RM)
C. Tng Deadlift Cluster; 2.2, build to a moderate set (nothing too heavy)
+
Every 3 Minutes for 4-5 Sets:
200m Row
10 HSPU
PM
For Time:
30 WB (20/14#)
30 KBS (32kg/24kg)
60 BJ
30 KBS
30 WB
HPA- Blue
A. Hang Clean. Split Jerk work to a tough single
B. Deadlift, work to a tough set of 4 touch and go
+
For Time:
5,4,3,2,1
Clean and jerk @ 70%RM
10,8,6,4,2
Box jump 40/30*
* scale appropriately so it is High but doable
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Hang Squat snatch, work to 3RM
B. Front Squat, work to tough 4 rep within 5-6 sets
C. Close Grip Bench press,2 reps x 5 sets rest 3 min
+
For time:
30 Handstand push ups
30 Ring dips
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Hang Squat snatch, work to 3RM
B. Front Squat, work to tough 4 rep within 5-6 sets
C. Close Grip Bench press,2 reps x 5 sets rest 3 min
+
For time:
30 Handstand push ups
30 Ring dips
Blue
ReplyDeleteResults
A) 255#, did have that pop today but was able to make this lift. Missed the 255# clean at first then regrouped and got it.
B) 345#x4, this was tough for me
+
4:59
C&J @185# and 30" BJ
A 205
ReplyDeleteB 275
C 355
+
1:00,:59,:59,1:00,1:02 all strict hspu
PM
7:46
Did Bj step downs
Gold
ReplyDeleteA) 205
B) 265
C) 335
+
:59, :59,:58,:58, :58 all kipping
+
11:47 (lower back got really tight halfway into the 2nd 30 KBS, and affected the WB)
Had to do all in the PM