Some of our members enjoying those magical Zooper Dooper's
after yesterday's 5.30pm class.
(A) "Wicked Clean Complex"
4 Sets building in load
1 Power clean
2 Hang squat clean
3 Push press
4 Power clean
5 Hang squat clean
6 Push jerk
7 Power clean
8 Hang squat clean
9 Split jerk
NOTE: Do the whole complex without dropping the bar
(B) For Quality
12 x Wall-ball: 6/4kg
10 x Wall-ball: 9/6kg
8 x Wall-Ball: 12/9kg
(C1) "Fran Ladder" 7 mins
3-6-9-12-15...
Thrusters: 43/30/25kg
Pull Ups
(C2) 5min to find MAX Snatch complex
1 x Snatch + 2 x OHS
NOTE: The Snatch complex must be completed without dropping the bar between reps. Any type of Snatch is permitted.
A) 30,35,40,42.5kg
ReplyDeleteB) Wall Balls
C1)12 + 5
C2)30
C2) 37.5kg (Max Snatch & OHS)
A) 35, 37.5, 42.5, 47.5kg, too conservative to start, had a little more left, not stacks, but a bit.
ReplyDeleteB) Did the Wall Balls, the 9kg was easy enough to get up but I struggled catching it, lol.
C1) 12+23 Rxd
C) 47.5kg, made it easy, but like Part A this morning, too conservative in my 1st lift. Did, 40kg, 43.5, 47.5kg.
Not surprised it was easy with those guns!!!!!! Hahahah
DeleteA) 40, 45, 47.5, 50
ReplyDeleteB) completed
C1) 15 +14
C2) 45kg
A) 40, 50, 60, 70
ReplyDeleteB) completed rxd
C1) 15+10
C2) 60 kg
A) 40,50,60,70kg
ReplyDeleteB)completed
C1) 15+5 (ring rows as hands hurt)
C2) 52.5kg
A 35. 37.5. 40. 42.5
ReplyDeleteB 5+14 then 35
A) 25, 30, 35, 40
ReplyDeleteB) completed
C1) 12 + 12 (25kg & red band)
C2) 34kg snatch (split up the movement and worked on OHS technique instead)