A. Squat Snatch. Below Knee Hang Squat Snatch, 1.1 per min x 9 mins -start about 60%rm of Squat Snatch and build up slowly to moderate set -
B. Back Squat @ 50X1, work to a moderate set of 3
C. Power Clean. Thruster . Push Jerk. Split Jerk, 1.1.1.1 - work to a moderate set
D. 12 Thrusters @ 95lbs/65lbs per min x 2 mins, into…
10 Thrusters @ 115lbs/80lbs per min x 2 mins, into…
8 Thrusters @ 135lbs/95lbs per min x 2 mins, into…
6 Thrusters @ 155lbs/110lbs per min x 2 mins, into…
4 Thrusters @ 185lbs/125lbs per min x 2 mins
+
20 minute low cyclical mixed work & skill base -- Hs walk, Pistols, etc.
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ReplyDeleteA-105
ReplyDeleteB-165
C-135
D- 65-80-95-110-125 for 2 reps only in first round
A. 165- felt really fast here
ReplyDeleteB. 245
C. 185- 5 lb under squat thruster PR
D. 95-95-105-115-125- should of scaled earlier
A. 100
ReplyDeleteB. 185
C. 135
D. kept the weights, skipped the first set of 6 thrusters, and the last set of 4 thrusters, I only completed 1 set of 4 reps.