3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
5x1 3 pos snatch. up to 80%, rest 60-90
5x1 3 pos clean + SJ. up to 80%, rest 60-90
FS:
3x3 pause FS (3s hold) ~ 70%
a) 3xME parallette HSPU
b) 3xME ring row
Cond:
Run 400m
10 PS 135/95#
10 Mup
10 PCnJ 135/95#
Run 400m
Rest 1 min
1 min max distance HS walk
Snatch: 135x3, 145x2
ReplyDeleteClean: 160x2, 170, 180, 200
FS: skipped
Strength:
a) 5, 5, 5
b) 15, 15, 15
cond:
9:30
HS done (max static holds, no space for walking)