A. PC & PJ; 1 tough rep every 90s x8 sets
B1. Tng DL; 5x5; rest 10-20s
B2. 60 Row 85%; rest 90-120s x5 sets
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10 Minute AMRAP:
15 Wall Ball
1,2,3,4,5... Burpee Ring MU
Note:
-perform 15 WB, then 1 BRMU, 15 WB, 2 BRMU... etc.
HPA- Blue
A. Power Clean. Push Jerk 1.1 x 5 sets, rest 2 min ( moderate , fast sets)
B. Deadift, work to a tough touch and go set of 4
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5 min AMRAP:
3,6,9….
Thruster (100/65)
C2B pull up Thruster (100/65)
HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch Cluster, 1.1.1 x 5 sets rest 2-3 min
B. Front Squat, work to tough set of 2 reps
C. Power Clean . Hang Squat Clean . Push Jerk cluster, -- work to tough set
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5 sets @ high effort
12-9-6-3
Power Clean @ 80%RM
Box jumps (36"/28")
What does B2 mean for gold?
ReplyDeleteRow 60 seconds at an 85% effort
ReplyDeleteGOLD
ReplyDelete315 x 4 sets
260m-257-260-246
*only did 4 sets thought I felt something tweak in my back went too heavy
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5 rounds
*hit this @ about 85% b/c of my back
PC+PJ
ReplyDelete195-195-200-205-205-205-210-210
Gold
ReplyDeleteA) 225 all sets
B1) 275 all sets
B2) 290, 288, 292, 290, 293
+
5+1 BMU
DL 150kg
ReplyDelete+
3,6,9,12 +15 thrusters
Blue
ReplyDeleteA) 185#, 205#, 225#, 245#, 250# (failed PC)
B) 365#
+
5 min AMRAP
-68 reps (8 thrusters in the Rd of 15)
*amazing what an extra 5# can do for a thruster. C2B felt a little off this morning and not as fluid as earlier in the week.
A. 205, 215, 215, 225, 235
ReplyDeleteB. 335
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4 rds+7 thrusters (through round of 12, started round of 15)
Power:
ReplyDeleteA: 40-50-55-55-60kg
B: 100kg
C: 80kg forearm hurts doing the cleans
due to time constraint I did 15-12-9-6-3, with 70kg clean due to forearm