A. Deadlift; build to a moderate single (no grinding reps)
+
10 Minute AMRAP @85%
2,4,6,8... etc.
Power Clean @115
Lateral Bar Burpee
Assault Bike cals x10 (ie- 20,40,60...etc)
+
10 Minute Row @85%
*18-20 SPM @5 damper
\
HPA- Blue
4 sets @ high effort:
40 cal row
40 cal row
30 Box jump over 24”
20 Burpee Box jump over 24”
10 Power Clean & overhead 135# ( drop every rep)
rest 4-5 min between sets
+20 min easy Airbike
HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 3 reps
B. High Hang squat snatch . Above knee hang squat snatch . below knee hang squat snatch 1.1.1 -- work to tough
C. Power Clean & Push Press Cluster, 1.1.1.1 -- work to tough set
+
EMOM until failure:
Perform 1 Power clean & overhead 135lb/95b --- add 1 rep each minute until you can not complete the given amount of reps for that minute. (1st minute - 1 rep, 2nd min - 2 reps, 3rd min 3 reps, so on and so forth...)
Blue
ReplyDelete1) row finished at 1.42, set finished at 7.00
2) 1.49, 7.20
3) 1.52, 7.40,
4) 154, 7.52
*powerclean, push jerk. Dropped after every rep.
DeleteBlue
ReplyDeleteResults
4 Sets
-7:06
-7:38
-8:28
-8:36
*Came out a bit to hot took two sets to find a solid pace with less drop off. An 8 min per set would probably be ideal for me.
*Wasn't sure what you meant by overhead so I assumed you meant S2O.
+
20 Min AD
-Completed
Gold
ReplyDeleteA. 405
+
37 calories into the round of 6's
+
19 spm avg on each 2' split, finish at 2273m
A) 365#
ReplyDeleteB) 6 burpees into the 8th round
C) Done