A) Clean & Jerk - Warm-up as needed. Rest only 90 seconds between working sets.
2x2 @ 60%, 1x2 @ 70%, 1 @ 80%, 1 @ 85%, 4x1 @ 90%
For doubles, drop and re-set. Take no more than 10 seconds between reps. All reps are full Squat and Split Jerk.
B) 15min AMRAP
Run 1000m
Rest 1 full minute then in remaining time:
AMRAP
5 Snatch (Squat) 61/43/30kg
10 HR Push Ups
15 Pullups*
*Note: Prep Group perform Horizontal Ring Rows.
A) C/J @ 36,42,48,51, 55 kg (strugggled with 55kg)
ReplyDeleteB) Rx'd @ 30kg 2 rounds + 21 reps. ROW 1000m 4:44
A) C&J
ReplyDelete2x2 @ 43kg
1x2 @ 50kg
1 @ 57kg
1 @ 61kg
4x1 @ 64kg
B) WOD
3+1 (Rowed instead of run 4.55min)
(A) 42,49,56,60,63
ReplyDelete(B) 2+27 Rxd; run was 4:56
Man, those ring rows!
A). 66, 77, 88, 93, 99. Caught up on 7/11.
ReplyDeleteC & J 27.6 32. 40 41.5
ReplyDeleteWod row 4.41 had to knock it back to 25k 2+2