(A) Power Clean Complex
4 Sets of the following Complex
Hang Power Clean + Power Clean + Push Press
Hang Power Clean + Power Clean + Push Jerk
Hang Power Clean + Power Clean + Split Jerk
NOTE: One set consists of all 9 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
(B) For Time - Compare Here
10-9-8-7-6-5
Deadlift: BW
Lateral Bar Hops
-THEN-
Run 1km
A) 60, 65, 67.5, 70
ReplyDeleteB) 10:23 @ 95 kg - 23 sec better than last time.
A) 40, 42.5, 45, 47.5
ReplyDeleteB) 8:53 @49.5kg
Lol Rach, 49.5kg I could snatch you if I wanted :p Good Work on your time as well, smashed last one!
DeletePrev. 10:01 smashed out of the ball park. haha! HUGE effort. :O)
DeleteA) 35,37.5,40,42.5
ReplyDeleteB) 1040
53kg
A) @ 50,55,57.5,60kg
ReplyDeleteB) WOD 12:52 @ 80kg
terrific vibe this morning.
A)50,55,60,70 5kg heavier then last time
ReplyDeleteB)10.40 @ 95kg 20 seconds slower, but 5kg heavier deadlifts.
A) 50,55,55,55
ReplyDeleteB)10:15 @ 80kg
A) 50,60,70,75
ReplyDeleteB) 7:10 @ 82.5kg
A) 35,37.5,40-fail,37.5
ReplyDeleteB) 14:03 @ 57kg
A) 75, 85, failed 92.5kg twice
ReplyDeleteB) 9:39 Rx
a. 40, 45, 50, 55
ReplyDeleteb. 13.14 rxd
BW 63kg
Delete