Option 1:
A. Snatch; 2 tng reps every 90s until failure- start @75% and add 5-10lb/set
B. Clean Pull. Hang Clean; 1.1x5; rest 2m (no drop b/w)
C. BS; 2-4x5; rest 2-3m
+
20 Minute AMRAP @low effort
1 mile assault bike
40m Bear Crawl
500m Row
Option 2:
Retest 15.3
HPA-Blue
A. Heaving snatch balance. Snatch balance, work to a moderate set
B. Power Clean. Split Jerk 1 fast rep OTM for 10 min , start @ 60%, add 5# per minute
C. Front Squat @ 22X1, work to a tough 3
D. 5 Rounds for time:
10 wall ball 20/14 to 10/9ft
10 toes to bar
10 box jump 24/20”
Option 2: Re-test open workout 15.3
HPA - Power
Option 1:
Mon - Snatch Varied - C&J varied - repeats
A. Squat snatch, work to tough single
B. Power Clean & Split Jerk- work to tough single
+
5 sets @ 90%
10 cals on rower
5 Burpee Box jumps @ 24"
10 Power Clean & Jerk @ 135lb - all singles
5 BMU
rest 2 min b/t sets
Option 2:
Re-test CF open 15.3
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ReplyDeleteBlue
ReplyDeleteResults
A) 240#
B) 150#->195# (60% of 250#)
C) 250#
D) 7:42
*subbed GHD sit-ups for T2B, very limited chalk at the box today and have to let the class use it first.
*lifting portion felt pretty good, FS was tough.
15.3
ReplyDelete319 - two more MU.
I paced much better through the wall balls, kept it near the aerobic threshold. More composure through DU. More time left for MU but my pulling strength faded, but I'm happy with the 2 MU improvement.
Gold
ReplyDeleteA) 155-185 by 5#s
B) 245, 255x2, 265x2
C) 315(4), 325(4), 335(4), 345(3), 355(2)
+
Done
15.3 redo, 453. That's 10 rep improvement and my tiebreak time was 30 seconds faster.
ReplyDelete