HPA-Gold:
A. Snatch Pull. Hang PS. Hang Snatch; build to a tough set
B. BS; build to a tough set of 5
C. Tng Deadlift; 3-5x3; rest 2-3m
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For Time:
30 Defecit HSPU- @6"/4"
PM
18-15-12-9-6-3:
Pullups
Box Jump Step Down (24/20)
HPA- Blue
A. Above knee hang clean 3,3,2,2,1,1 rest 2-3 min ( 3's and twos are connected w/o dropping)
B. Deadlift, build to a tough touch and go set of 5
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50 Thrusters for time @ 50% 1RM thruster
HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . Hang Squat snatch, 1.1 --- work to challenging set within 6-7 sets
B. Front Squat, work to tough 3 rep within 5-6 sets
C. Close Grip Bench press, 3 TOUGH reps x 5 sets rest 2-3 min
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For time:
[1 Ring Muscle up + 2 Ring DIps] x 15 reps
** No muscle up then scale to the below**
15 rounds for time:
3 CTB Pullups
3 Ring DIps
Blue
ReplyDeleteResults
A) 185#x3, 205#x3, 215#x2, 225#x2, 245#x1, 265#x1 (5# pr)
B)335#x5
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5:24 @115#, Don't know what my 1rm thruster (guesstimate) so I chose a challenging load.
*Hang Cleans felt pretty good this morning. Had a few reps that were shaky but no misses.
*Dead lifts aren't my strength that 335#x5 felt heavy.
A 190
ReplyDeleteB 325
C 325,345,375
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6:28
+
Pm
4:17
Gold
ReplyDeleteA) 175
B) 335
C) 365X3
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3:03
PM
4:15
Blue
ReplyDeleteA. 155, 175, 185, 205, 215, 235
B. 325
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5:40 #105