Snatch Pull. Above Knee Hang Power Snatch. Snatch Balance, 1.1.1 @ 55%-60%rm per min x 10 mins
+
strict HSPU, 2 tough reps every 30 sec for 10 minutes - weight vest if possible; next best is increase deficit; if you are unable to do strict hspu in this much volume then either break reps different or perform heavy standing strict press
+
3 sets @ consistent pace:
21 Calories on rower
14 Bar facing Burpees
7 Ground to overhead 135lb/95lb
65kg
ReplyDelete6 min 19 sm next 4-9 sm
8:45
A. 135
ReplyDeleteB. 15lb weight vest 2 inch deficit last 16 sets
C. 8:31
A.) 65 lb
ReplyDeleteB.) Just strict - no deficit
C.) 12:24
About 4:00-4:10 a round
B) HSPU at about 5.5" deficit
ReplyDeleteC) 6:58 (averaged about 2:15-2:20ish per round)
A. 135
ReplyDeleteB. HSPU-20 lb vest for 4 minutes, then to 2 inch deficit, then to no deficit
C. 2:15-2:20 per round
C. 11:42
ReplyDelete