(A) In 10min Perform
1xPower Snatch + 1xOHS
Build in load but maintain perfect control of midline throughout OHS
THEN
Perform OTM x10
Odds: 3xPower Snatch+3xOHS
Evens: 12xRussian KB Swing 32/24
**NOTE: Choose own load for PS+OHS (DON'T MISS ANY)
(B) 12 MIN AMRAP:
10 BURPEES
10 STO 61/43/35
10 BARBELL LUNGES 61/43/35
Lunges are 5 each side with the bar on the back.
B) 3 rounds + 29 RXD. One rep short of 4 rounds. Legs are on fire, still.
ReplyDeletesnatch
ReplyDeleteevery 90 sec 2x1 70kg, 2x1 80kg,2x1 90kg, 4x1 95kg
then every 45 secs 4x1 80kg. one miss at 95kg
hbbs 3x5 at 132.5kg
B/ 5+11 rxd
A) 35kg then EMOTM @ 25kg
ReplyDeleteKB swings did 1st @ 16kg, 2nd @ 20kg then the rest at 24kg
B) 5 rnds using 30kg
A). Need to do more OHS and increase my strength. Have been failing miserably of late and today was no exception. Stuck with programmed strength and not prep strength. But only managed 55kgs - terrible, for me anyway.
ReplyDeleteB). 3+11 Rx'd. Lunges got me today.
A) prep stuff
ReplyDeleteB) 4+9 rxd - OUCH!!!
shoulder to overhead were tough at this weight
lunges got easier but my arse is hurting now!!!
(A) Snatch @ 75kg, CLean & Jerk @ 75kg, Snatch Pulls 87.5kg
ReplyDelete(B) 4+11