10 Rounds
1 x Snatch: 60/43/33 (power or squat)
15 x Unbroken Double Under’s
Then with no rest
10 Rounds
1 x Clean & Jerk: 90/60/45 (power or squat)
3 x Lateral Bar Hops
NOTE: Use the first 7 rounds to build to the Rxd weight. If it feels good, use rounds 8-9-10 to go beyond. DU’s & Laterals must be done straight after your lift. Your score is a combination of time taken & total weight lifted over each of the 10 rounds with a bodyweight ratio taken into account. If you fail a lift, move on to the DU’s or Laterals then start the next round. You only get 10 rounds on each movement whether you hit or miss the lift. You are permitted to prep with an unloaded bar or any other equipment. You must not put any plates on a bar during warm up.
NOTE: B&C can be done in any order
(B) Back Squat: Every 2min
1x10 @ 60-65%
1x8 @ 65-75%
1x6 @ 70-80%
(C) Deadlift
1x4@60%
1x4@70%
2x3@80%
1x2@85%
1x2@90%
NOTE: If they’r feeling good, go for a new 1RM
A) 14:02
ReplyDeleteSnatches - 60, 60, 60, 60, 60, 60, 60, 70, 75, 77.5(f) total 565kg
Clean and jerks - 77.5, 90, 90, 90, 90, 90, 90, 95, 100, 105 total 817.5kg
Total 1382.5kg / 84kg = 16.458
B)
Back squats - 96, 105, 112
Deads - worked to 210kg, felt heavy today.
I'd recount your c&j total mate
Delete= 17.654
DeleteThanks Dave, I failed maths at school can you tell ? Hahaha
A) 12:19
ReplyDeleteSnatch 60,60,60f,60,60,60,60,62.5,65,67.5
Total 555kg
C&j 90,90,90,90f,90,90,90,90,90,92.5
Total 812.5kg
1367.5kg/ 82kg 16.67
B) back squat
90,100,120
A 25 27.5 30. 32 33. 33(f) 33 34 35 36.5(f)
ReplyDeleteC&j 36.5 40 45 45 45 45 45 45 46 48
24.04
Back squat 51 59 63
ReplyDeleteNo time for deads
16:40
ReplyDeleteSnatches
35, 43,43,43,43,43,43,55(f),55,57.5 = 405.5
Clean & jerks
60,60,60,60,60,60,60,62.5,67.5,6.75 = 617.5
= 1023/65kg bw 15.74
Back squats
60, 65,75
Deads
80, 90, 95
if anyone took a picture of the board that would be helpful for me to record my numbers haha :-)
ReplyDeleteOk...
DeleteSnatches
35, 40, 43, 43, 43, 43, 43, 45, 47.5, 50 = 432.5
Clean and Jerks
50, 60, 60, 60, 60, 60, 60, 62.5, 65, 67.5 = 605
Total = 1037.5 / 67.5 = 15.37
Time = 20.40
Back squats - all at 60kgs
Deads up to 100kgs
A) 29:35
ReplyDeleteSnatches- 30, 35, 37.5, 49 42.5(f), 42.5, 42.5, 42.5, 42.5, 42.5 = 355
C&J- 50, 57.5, 60, 60, 60, 60, 60, 60, 60, 62.5 = 590
945/49= 19.286