1a. Machine Rows - 1 warmup, 3x8
1b. Shoulder rehab set - 3 rounds
1c. Core rehab - mini marches, bug
2. snatch
1 HS + 1 PS, x3 rest 60
1 Power snatch every 30s, 2m30s (6 reps)
3. clean
PC + HHC + 1 SJ, rest 60
4. snatch - light work, 5x5
5. cond - outlaw 130304
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
6. run 3x400 or 6x100
1a. 165#
ReplyDelete1b. 7.5#
1c. done
2. snatch
145x3 then 155x2, 165x4, rest 175x2
3. clean
185, 205x3, 225x2, 235 (f - hang clean)
4. skipped
5. 62 burpees, 3 rounds (at 89#)
went out too fast on the burpees, too much press = inefficient.