A. Front Squat; 3-2-1-3-2-1; rest 3m
B. Power Snatch; 1 rep OTM for 15 Minutes @ 70%RM
C. Snatch Pull; 2 reps every 90s x 5 sets @ 100-105% snatch max (reset b/t reps)
+
EMOM for 20 Minutes
1st: 3 tough Weight Pronated Strict Pullup
2nd: 7 second AirBike sprint @100% (record highest wattage achieved)
3rd: 30 sec AMRAP Burpee Box Jump @30"/24"
4th: Rest
A. 265-275-285-275-285-295
ReplyDeleteB. 125 X 10 sets 135 X 5 sets
C. 185 X 5 sets
D. Pull ups-53 lbs
Watts-1545
Burpees 10-11-11-11-11
A. 225-255-265-235-260-270(PR)
ReplyDeleteB. 135x15
C. 185
D. 26lb- pull ups
1506 watts
Burpees- 7-9-10-10-11
A. 245-255-265-255-265-280
ReplyDeleteB. 115
C. 205
D.
1st: 53-53-26-26-26
2nd: 1400-1400-1300-1250-1350
3rd: 8-9-9-8-9
Messed up rest time first round finished emom in 19min
A. 205-225-245-225-245-265
ReplyDeleteB. 135
C. 205
D. 53#
1630- first two got cyt off so maybe higher
9x5
A. all with 265 not able because the knee
ReplyDeleteB.155 some with 160
C. 215/220
D. 74lbs for pullups / 1206 max my airbike is old as shit /
burpees 10/8/8/9/9
A. 225, 240, 255, 240, 255, 265
ReplyDeleteB. 135
B. 85#
ReplyDeleteC. 26#, 89-92 Rpm, 10 burpee box jump for all 5 sets