Halting Snatch DL, 3 reps x 5 sets, 2 min - pause below knee, above knee and in high hang position - start @ 65%RM of Sq Sn, add about 5% per set, pause 1 sec in position
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Squat Snatch, 1 rep @ 65-70%RM per min x 5 mins
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3 tough strict hspu per min x 10 mins - (increase intensity by using weight vest or deficit)
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3 rounds for time:
10 Thrusters @ 115lb/75lb
10 Power Clean @ 115lb/75lb
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5 rounds:
3 min Airbike @ 75% effort
10 gh raises
-75-95 kg
ReplyDelete-80 kg
-3 rounds 14 sm+10 kg
Next 2 -8 sm+10 kg
Next 5-10 kg
Fail
-4:14
-only 3 rounds and row
A. 145-205
ReplyDeleteB. 150–real smooth
C. Got up to 5”—getting better
D. 2:54
E. Kept bike at 60 or above rpm
A. 135->177
ReplyDeleteB. 147
D. 3:46
C. every :30 8 single arm strict press @25 for 10 min
(hspu bothed shoulder)
E. added 25 ghd sit ups in middle of each round
only 8 gh raises
DeleteC. 20lb vest with 2” deficit
ReplyDeleteD. 2:50
E. Done at about 62rpms