A. Snatch Pull, 1 rep per min x 12 mins - 4 min @ 95%RM of sq sn, 4 min @ 100%RM, 4 min @ 105%RM
B. Halting Snatch DL. Squat Snatch, 1.1 @ 75ish% per min x 5 mins - reset b/t reps (same or better than last week)
C. 6 sets @ high effort:
6 shoulder to overhead @ 155lb/105lb
9 chest to bar
12 burpees to 6" OH
15 box jumps - 24"
15 Cals on airbike
3 min b/t sets
A. 105/110/115 kg
ReplyDeleteB. 90 kg
C.
2:47
2:51
3:07
3:16
3:21
3:26
C. 3 sets only
ReplyDelete3:51
4:31
* I finished around 1:34 and 1:45 after the Box jumps. AB killed me, looked more like a recovery bike ride.
Reversed it for the 3rd round: 3:46 * AB took 1:32