(A) Hang Snatch (Any)
Work to a medium load
(B) 7min AMRAP
7 TTB
7 Burpees Lateral
7 DB Power Snatch (L)
7DB Power Snatch (R)
Recover 2min
Run 400m @75% intensity
Then Immediately
3 Sets of 15 Wall Balls 9/6kg 10/9ft Unbroken
**If unable to perform unbroken at 10/9ft then continue with reps & lower target height. DO NOT STOP BEFORE REP 15.
Recover between sets as needed.
A) judged lappo for 13.2
ReplyDeleteB) 3 + 21 @ 45lbs
Not sure of the run time, clock was still set to reset at 10 mins. All wall ball sets were unbroken.
A) 65 KG High Hang snatch. Felt very good and happy with my lifts lately
ReplyDeleteB) 4 rounds w/ 45lbs
400m 1:56
Wallballs unbroken
A) 35kg high hang snatch
ReplyDeleteB) 2 + 21 rounds using 35 lb DB
2:00 all wall balls unbroken.
A) 40kg Hang Snatch
ReplyDeleteB) 3+6 - 35lb DB
400m -1.40
Wall balls - Unbroken - Closer to the 8ft than 9ft.
hbbs 5,5,5 @ 120,126,131
ReplyDeleteA/ 96kg
B/ 5+6 24kg kb snatch
400m 1.28
3x15 wall balls 2.30
note to self - do not forget lifting shoes when lifting/squatting
note to anyone else - if you do not own a pair of lifting shoes, you will be doing yourself a huge favour by getting some
A) 35kgs... Keeping light shoulders destroyed from 13.2
ReplyDeleteB)3+27 with 35 lb not sure of time on run but all wb unbroken
Just moving today... Felt ok then once we started I realized I was still recovering from Saturdays festivities!!
A) 25kg, but in a full squat....slowly slowly.
ReplyDeleteB) 3+21 @ 45lb, also not sure on the run but all Wall Balls unbroken.
A) Hang Snatch - worked up to 35kg
ReplyDeleteB) 3 rounds + 12 reps
Run - 1:45
(A) 60kg
ReplyDelete(B) 4 Rounds then 2:00 on the run and unbroken wall balls