A. Squat Snatch, build to solid single
B. EMOM every :90 x 7 sets
2 touch n go Squat Snatch -- above 70%-80% -- no max efforts or fails
C. 20 minute AMRAP:
10 cal row
4 Deadlifts - 135lb/95lb
3 Hang Power Clean - 135lb/95lb
2 Fron Squat - 135lb/95lb
2 Fron Squat - 135lb/95lb
1 shoulder to overhead - 135lb/95lb
*you do not have to reset rower*
*you do not have to reset rower*
A. 195. I need relax more long time without heavy weight and pain shoulder
ReplyDeleteB. 155 Last two 165
C. 13 + 10 cal
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ReplyDeleteA. 195
ReplyDeleteB. 155
C. 14+4deads
A. 115
ReplyDeleteB 90#
C. 14 rounds + 2 Cals
DeleteA. 185-Shoulders were very sore
ReplyDeleteB. 135-
+
17 rounds
Great number my back os very tired. Whats your time in row!? O did one pull for cal maybe lost time in transitions.
Delete