Yep, it's gonna be hot!
(A) EMOTM x12
Mins 1-2: 3 TnG Squat Clean @ 50%
Mins 3-4: 5 TnG Power Clean @ 50%
Mins 5-6: 3 TnG Squat Clean @ 60%
Mins 7-8: 5 TnG Power Clean @ 60%
Mins 9-10: 3 TnG Squat Clean @ 70%
Mins 11-12: 3 TnG Power Clean @ 70%
(B) For Time (AHAP)
2 Alternating 1-arm DB Snatches (1/side)
1/2 Gasser
4 Alternating 1-arm DB Snatches (2/side)
1/2 Gasser
6 Alternating 1-arm DB Snatches (3/side)
1/2 Gasser
8 Alternating 1-arm DB Snatches (4/side)
1/2 Gasser
10 Alternating 1-arm DB Snatches (5/side)
2min RECOVERY
Run 800m
A) hang cleans - 35, 40.5, 47.5
ReplyDeleteA) 55, 66, 77
ReplyDeleteB) 8:58 @ 32.5 kg
A) 27.5,30,35
ReplyDeleteB) Row no running
Started 5.54 - 800 metre row 9.55 finish
A) 50,60,70. Had Elbow problems
ReplyDeleteB) 9:25, real slow 800
A) 60, 72, 84
ReplyDeleteB) 8:31 @ 32.5kg
A) 37.5, 45, 52.5
ReplyDeleteB) 10.31 45lbs DB
A) 25, 30, 35kg
ReplyDeleteB) 8:50 (only used 10kg)
a. 35, 45, 50
ReplyDeleteb. 9:27 row instead of run 25lbs db (sore ankle/ shoulders) = Broken