A. Back Squat, work to a tough set of 5
B. Above knee hang Squat Snatch . Overhead Squat, 1.1 per min x 7 mins - start around 60%RM & add about 5lb per min
C. Power Clean and Split Jerk, 1 rep per min x 7 mins - start around 65%RM & add about 5lb per min
D. 5 sets @ high effort:
25/20 cal Rowing (20 cal for female)
20 Box Jump Overs @ 24"/20"
15 Burpees onto 24”/20" box
10 Power Clean and Overhead @ 135lbs/95lb - drop every rep
4 min b/t sets
120kg
ReplyDeleteFinish w/ 78kg
Finish w/ 94kg easy
4x - 6'17"/6'22"/6'43"/7'11"
C. Started at 135 ended at 165
ReplyDeleteD. 2 sets- 4:48 and 5:14
Saturday March 12th 2016
ReplyDeleteA. Back Squat, work to a tough set of 5
245
B. Above knee hang Squat Snatch . Overhead Squat, 2 reps per min x 7 mins - start around 60%RM & add about 5lb per min
End @125
C. Power Clean and Split Jerk, 1 rep per min x 7 mins - start around 65%RM & add about 5lb per min
Start @155
D. 5 sets @ high effort:
25/20 cal Rowing (20 cal for female)
20 Box Jump Overs @ 24"/20"
15 Burpees onto 24”/20" box
10 Power Clean and Overhead @ 135lbs/95lb - drop every rep
4 min b/t sets