Barbell - do not pass 70-75%
5 min EMOM (6 rounds total) 3 pos snatch at 70-75%%
5 min EMOM (6 rounds total) 3 pos Clean + 1 Jerk at 70-75%%
Strength
5 min EMOM (6 rounds total) 3 pos Clean + 1 Jerk at 70-75%%
Strength
1a) 3xME C2B
1b) 3x8 bent row
Conditioning:
15 minute AMRAP of:
Run 400M
20 Ring Dips
20 KBS 32/24kg
1b) 3x8 bent row
Conditioning:
15 minute AMRAP of:
Run 400M
20 Ring Dips
20 KBS 32/24kg
Warm down
3x3 TGU each arm
snatch: 135x2, 145x4
ReplyDeleteCnJ: 185
Strength:
a) 10, 8, 9
b) 185
Cond:
3 rounds + 20 dips
Snatch: 135 (failed on last set)
ReplyDeleteClean: 170 (failed on last set)
Strength: 10,7, 5 last set worked on butterfly c2b
Cond: 3 rounds + 400m
Snatch: 95#
ReplyDeleteClean: 120#
Jigsaw Conditioning-
For time (15 min cap) - 3 rounds
Run 300 meters
10 Power snatch (135#/95#)
then 10 c2b pull ups and 10 ring dips
Time: 12:38 RxD