Snatch Pull. Squat Snatch, 1.1 @ 62.5-65%RM per min x 10 mins - pause for 1 sec in full squat each rep
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12 to1 unbroken Kipping HSPU ladder for time
*As long as you can do 12-15 unbroken kipping hspu then go for this. Give yourself a 10 minute CAP and see how far you can get if this is not your strong suit*
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rest 10 min
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5 min AMRAP
1 rope climb to 15ft
10 KB thrusters @ 16kg/12kg
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15 minute Row @ 75% effort
A. 140
ReplyDeleteB. 6:11
C. Didn’t have a rope so I did 6 Kipping pull-ups instead. —10 rounds
3,770 meters—1:59.3/500m
I did 2 squat snatches every minute. Messed that up
Deleteyoure so strong
DeleteA. 70 kg
ReplyDeleteB. 15-1
7:58
C. 6+1
A. 70kg
ReplyDeleteB. Hspu. From 12 to 8 classic hspu, from 7 to 5 with 10sm deficit, other with 15sm dificit.
C. 5 rounds, i'm working like in EMOM )
I'm done row only 10min - 2300m
B. 4:16 reps 12-11-10 were continuous.
ReplyDeleteA. 145lbs
ReplyDeleteB. 6:01
Did a class workout afterwards.
A. 135
ReplyDeleteB. 5:40
C. 5 min EMOM
1 rope climb
8 pendlay rows @95#
Post 45 min class workout
Delete