A. Squat Clean Thruster; 1 rep OTM until failure; start @40-45% FS max, add 10lb/ set
B. FS: 3-3-2-2-1-1. rest 2:30
C. Bar Muscle Up; 1,2,3,4,5... UB reps OTM until failure
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3 Sets @high effort
20 C2B Pullups
15 BJ Over (24")
100m Row
Rest 3m
HPA - Power
A. Squat Clean Thruster . Front Squat . Push Jerk-- work to max set
B. Squat snatch, t&g triple -- work to tough set
C. T&G Squat Snatch, 3 reps@ 77.5% of part B every :60 x 10 minutes
D. For time:
21-15-9
Box jump overs @ 30/24
Hang Power Snatch @ 95lb/65lb
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EMOM x 10 sets:
Hold hand stand for :10 + :10 Hanging L-sit
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EMOM x 10 sets:
Hold hand stand for :10 + :10 Hanging L-sit
A. 185
ReplyDeleteB. 155- just missed 165
C. Done @ 120
D. 5:48
E. Done
Power:
ReplyDeleteA. Start 105. Made 215. Missed 225.
B. 225, 235, 245, 255, 265
C. Made it through round of 8.
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completed. 1:43, 1:43, 1:48. Pull ups were done on third round.