(A) Clean & Jerk, Set clock for a 15 min EMOTM:
(1) 5 min EMOTM: 1 rep at 65%
(2) 5 min EMOTM: 1 rep at 70%
(3) 5 min EMOTM: 1 rep at 75%
(4) If you feel good, go for a heavy single in 5 more attempts at most
(B) For Time
21 x Wall Ball
15 x Ring Dips
Run 400m
15 x Wall Ball
12 x Ring Dips
Run 400m
9 x Wall Ball
9 x Ring Dips
A) 42.5, 45.5, 49
ReplyDeleteThen up to 65.5kg
A) 72.5, 77.5, 82.5, then to 95
ReplyDeleteB) 9:18 rxd
A) 70,75,80 then to 105
ReplyDeleteB) 7:15 row instead of runs
A) 75, 81, 87, 100, 105, 110
ReplyDeleteB) 8:59, muscle ups into ring dips.
2 mu for the 15, 2 mu for the 12 and 1 mu for the 9.
DeleteA. 52.5, 55, 57.5 not feeling the cleans so didn't continue
ReplyDeleteB. 11:41 muscle ups into ring dips (8 in total 3/3/2)
A)33,36,38, then to 42.5
ReplyDeleteB)7:49
dips using rings with red band / rows instead of runs
A) 37, 40, 43 no extra lifts
ReplyDeleteB) 9:16 orange band dips
B) 11:35 (I tried)
ReplyDeletesub run for row
strict ring dip