(A) For Time (17min Cap)
Run 400m
30x KB swings (24kg/16kg)
Run 400m
30x KB goblet squat
Run 400m
30x KB snatches
Run 400m
30x KB clean and press
**Snatches & C&P are 15/arm,
(B) Work up to a 1 RM Power Clean in 15 minutes.
2) 3x max effort ring dips
PREP EXTRA's
Max effort TTB + Accumulate 3min L-Sit + Max effort KTE
A) r'xd 16:22
ReplyDeleteB) 50kg clean and 5, 5, 6 max ring dips using purple band.
Was gassed after part A) so felt like I struggled with the max cleans.
(A) As rxd - 16.42min
ReplyDelete(B) Worked up to 37.5 1RM
2 - Ring Dips with red band max effort (10)
A) 20kg DNF had 11 reps left
ReplyDeleteB) 85kg PB (need to practice getting under the bar)
C) Dips 10,12,8
(A) Rxd - DNF - had 17 reps to go. Ouch!
ReplyDelete(B) Power clean - 65kg
Ring dips - 2,2,1 (all without bands)
Will catch up on extra prep work later in the week.
(A) 14:50
ReplyDelete(B) 110 Dips 13, 11, 10
Extra TTB 13 KTE 15
A). 16.18. Rowed instead of run.
ReplyDelete