A. Power Clean . Above knee Hang Squat clean . Split jerk, 1.1.1 (skill oriented sets NOT heavy) every :90 x 7-8 sets
B. 5 sets:
10 T&G Power snatches @ 75lb/55b
200m light jog
rest :60 bt sets
C. 5 sets:
AMRAP(-2) kipping hspu (repeatable number for all sets)
250m row @ 70% effort
rest :60 b/t sets
D. 4 sets:
10 OH Squats @75lb/55lb
8 CTB
60 sec Airbike @ 70% effort
A. X
ReplyDeleteB . Avg of 1'30"with muscle snatch
C - 10HSPU all sets - easy
D - changed oh Squat to 10 presses
A. 135 and 140
ReplyDeleteB. 10 TnG PS took :18-19 seconds.
C. 37, 20, 17, 15
D. 8:11.