A. Overhead Squat, 4 reps x 4 sets rest 2 min (mod challenging weight or better)
B. High Hang Squat Snatch . Above Knee Hang Squat Snatch . Below Knee hang Squat Snatch, 1.1.1 reps @start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. EMOM x 20 min:
1st min: :50 Row @ 70% effort
2nd min: 5 Deadlift + 5 Hang Squat Clean (use 45-50% of Best Sq Clean)
3rd min: 10 kipping HSPU + AMRAP Double Under remaining time
4th min: REST
A.) 105 lb
ReplyDeleteB.) 55-85 lb
C.) 75 lb
34 du
40 du
41 du
29 du - kept tripping
35 du
A. 125-135-140-145
ReplyDeleteB. Subbed for High hang Sq clean, above knee hang Sq clean, and Sq clean from the floor.
85-105-125-135-150-160-170
C. Done 95#, 16-20 secs on the DL & Hang SqC, DUs- 70-70-66-70-76
A. 185
ReplyDeleteB. 105-->135
C. Bar work @ 135 done < :22
HSPU done < :15
DU: 61-78-70-75-78
Failed on last set of ohs
DeleteA. 185
ReplyDeleteB. 100-155
C. Row 👍🏻
145 for DL and cleans
HSPU done by 15 seconds
DU 60-70--I had to use the gym jump ropes that weigh 8 lbs
A.
ReplyDeleteB. 165 Ub
C. 115 dl cleans tired legs in 15sec
Hspu 13-15sec
Avg 43du