(A) EMOTM x 12
1 x Hang Snatch + 1 x Snatch
Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as your ability allows.
(B) 8min Up Ladder
2 x Front Squats - 65/45/38kg
4 x Burpee Lateral Bar Hops
4 x Front Squats - 65/45/38kg
8 x Burpee Lateral Bar Hops
8
16 etc & so on until 8min is up.
A). 48kgs.
ReplyDeleteI was in licorice all sorts this morning. Everything was going wrong. So I never increased the weight at all. Unfortunate as during the recent snatch wave sets I haven't missed a beat.
B). 4 rounds + 1 Rx'd (completed 16 front squats plus one burpee).
A) 27kg
ReplyDeleteB) Squats 30kg
16 squats and 1 burpee
Tough workout where are all my lab rat friends?
A 22 25 27 27.5 29 29F 25 27.5 28.5 29F 27.5 28.5F
ReplyDeleteB 16FS + 11 burpee Rxd
Yes Kathy where are the lab rats ????
ReplyDeleteWhat about me? Have I lost my lab rat status? Tough crowd.
Delete(A) Started at 32kg and worked up to 39.5kg
ReplyDelete(B) Got through the 32 burpees + 4 squats - Rxd
A) 47.5 for 2, 50 for 2, 52.5 for 5, 55 for 3 (failed on first full snatch, made it off the knees but couldn't stand up)
ReplyDeleteB) 3 + 13 front squats felt pretty off from the start on the front squats, so far from my best performance, 65 felt bloody heavy today.
A) subbed power snatch coz of dodgy knee. Started at 20kg 27.5
ReplyDeleteB) subbed power cleans for squats - 32.5kg
3+21
A) 37.5kg
ReplyDeleteB) 16+21 Rxd (This means got 16 FS and 21 Burpees)
Josh
ReplyDeleteA) 60kg
B) Rxd Completed 16 Burpee + 13 FS
Juz
A) 60kg
B) Rxd Completed 16 FS + 14 Burpee