(A) Back Squat
Build in load to a heavy 5rep
-THEN-
1x5@90% of above.
(B) 7min AMRAP
6 x Clean & Jerk: 65/45/42
8 x Wall Ball
Then straight into
35 x Double Under’s
20 x Sit-ups
35 x Double Under’s
18 x Sit-ups
35 x Double Under’s
16 x Sit-ups
EXTRAS
Technique Primer: Muscle Snatch 3x3 (light)
(1) SNATCH
EMOTM x 5min -1rep @70%
EMOTM x 5min -1rep @73%
EMOTM x 5min -1rep @76%
NOTE: If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
(2) Snatch Pull:
3 Sets x 2@120% - 1 Set x 2@ 90%
A)65
ReplyDelete58.5
B) 3 + 2 1st round 42.5 2nd and 3rd 40kg
11:30
My knee is sore!
A) 70 then 63
ReplyDeleteB)3+3 10.56 only time I wished there was more wall balls
Extra
24.5 25.5 26.5 then 42 31.5
A) 135 then 120
ReplyDeleteB) 5 rds rxd, then 11:50
A) 130 then 117
ReplyDeleteB) 6+2 rxd then 9:48
A) 60
ReplyDeleteB) 4+6 rxd then 10:09