(A) Deadlift
Build to a heavy 2 in 12 minutes
THEN
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
(B) For Time
12 x Thruster: 40/30
2 x Cindy
8 x Thruster
2 x Cindy
4 x Thruster
Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats
EXTRAS
(1) Muscle Snatch: 3 x 3
Find a weight that allows sharp turnover.
(2) High Hang Snatch: (Between mid & pockets)
4 Sets x 2 reps. Find medium load.
A) 60,65,68
ReplyDeleteB) 6:03 rxd
A) 220 x 2, 155, 165, 176
ReplyDeleteA. 120kg, 85,90,95
ReplyDeleteB. 5.20rxd
Extras
35,40,45,50kg
A. 120kg, 85,90,95
ReplyDeleteB. 5.20rxd
Extras
35,40,45,50kg
A) 180kg 140,150,160
ReplyDeleteB) 3:31 rxd
A) 90, 63, 67.5, 72
ReplyDeleteB) 4:45 Rxd (yay!!!!)
Extras:
1) 25, 27.5, 30
A) 80, 85, 90
ReplyDeleteB) 7:19 db thruster + band
A 73.5 79 84
ReplyDeleteB balls up did 9 thrusters last Rd 6.35