A. Muscle Snatch, build to max
B. Muscle Snatch, 1 rep @ 85%RM every :70 x 5 sets
C. Back Squat @ 21X1; 3 reps x5 sets, rest 2-3m
+
10 Rounds For Time:
2 Power Clean @ 80%RM
4 Bar Facing Burpees
+
6 Sets:
6-8 BS @3030 tempo (30% 1RM)
Rest 30s b/w sets
*rest 5m after 3rd set
A. 155# PR
ReplyDeleteB. 130
C. 225-235x4
+
7:32 - may have done 11 rounds
+
10-10-10-10-10-8 @95#
195# for the metcon
DeleteA. 135
ReplyDeleteB. 115
C. 225/245/245/245/255
D. 6'59" #195
8reps for all #95
B. OHS, 2 rep, 80%.
ReplyDeleteC. 90-92,5-95-97,5-100 kg.
+
7:02
+
40 kg.
a.125
ReplyDeleteb100
c. 5x5-245
+
185@ 5:41
+
@95-6x8
A. 105
ReplyDeleteB. 90
C. 175-185-185-190-190
D. 6:38 @ 135 (2 rounds completed in :54, 5 rounds 2:55. )
A. 170
ReplyDeleteB. 145
C. 225-245-255-255-255
D. 5:06
(Used 2 poon kb's instead of bar due to wrist)
E. 95
A. 150
ReplyDeleteB. 130
C. 245,255,265,275,285
D.
E. 95
A. 145
ReplyDeleteB. 120
C. 265-275-285-305-315
D. 5:47 @ 205
E. 10-10-10-10-10-10 @ 115