A. Power Snatch; 1 OTM until failure- start @60%, add 10lb/set
B. Back Squat, AMRAP(-1) @75% x 5 sets rest 3 min b/t sets
C.RDL; 8-12 x 5 sets rest 2 min
+
10 sets:
:10 Assault Bike @100%
:50 Rest
+
3 Sets:
AMRAP (-1) Strict hanging Leg raises (heels must come above waist)
AMRAP (-1) Strict Hanging Knee raises
Rest :90 bt sets
A. 198lbs
ReplyDeleteB. 7/9/8/7/9 reps
C. 220/242 lbs
D. Done
A. 175
ReplyDeleteB. 11/8/8/5/5 @ 235
C. 225 x5x8
D. Done
E. 15/7 8/7 8/5
A. Start @ 95 failed at 175
ReplyDeleteB. 230#
21-15-10-10-10
C. Tried putting weight on the bar but couldn't keep knees from locking out so stayed with just blank bar (quad fatigue)
D. Done
E1. 15-12-8
E2. 15-15-15
(Misread took rest between each amrap)
A. 100
ReplyDeleteB. 165; 10-8-8-7-7
A. 95-105-115-125-135-145-155-165 failed
ReplyDeleteB. 10-10-10-10-12 260lbs
C. 225lbs 10-10-10
D. Done