Snatch - Max for day; 80% of that x 1 x 5
Clean & jerk - Max for day; 80% of that x 1 x 5
3a) 4 sets of 8 Strict Weighted Supinated Pullups – heaviest possible, rest 60 sec.
3b) Front Squat: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@75%
Wod # 2
15 Min AMRAP of:
5/3 Muscle Ups
15 Dumbbell Hang Squat Clean to Thrusters 35/20#
30 UB Double-Unders
Midline
1a) 3×15 Reverse Hypers – medium/heavy, rest 45 sec
1b) 3×5 TGU (5L/5R) – medium (weight should be able to be moved quickly), rest 45 sec
Snatch worked up to 155.
ReplyDeleteClean n jerk stopped at 185 bad form.
Strict pull up used 35 pounds and worked up to 210 on the FS.
15 minute AMRAP I got 4 full rounds.
R.Hyper worked up to 120 lbs.
Only 1 round of TGU