A. build to a tough clean grip DL in 8mins. Dump all reps from the top.
B. build to a tough single hang PC in 8mins
C. emom – TnG Power Snatch x 5. --6mins. you choose the load but hit all 30 reps.
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+
5mins amrap 90% effort
15 Power Snatch 75/55#
30 DU
rest 8mins
5mins amrap 90% effort
15 Power Snatch 75/55#
30 DU
15 Power Snatch 75/55#
30 DU
rest 8mins
5mins amrap 90% effort
15 Power Snatch 75/55#
30 DU
Fitness version.
A. build to a tough 3 reps in clean grip DL. Dump all reps from the top.
B. hang clean practice. Or build to a tough 5 in Russian KB swing. Accumulate
C. 3 DB snatch per arm EMOM for 6 minutes. you choose load.
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20x Pushups
50m Farmers walk (2×55/35 DB)
15x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups
A. 475. clean grip PR. pleasant surprise
ReplyDeleteB. 245. gross rep. should've done 235
C. 115.
D. 150 reps, 139 reps.
A. 365. 20# PR
ReplyDeleteB. 205. PR
C. 95. Light and fast.
D. 3 rounds + 4, 2 rounds + 12. Went out to fast on first 5 min. Grip fried as well.
A. Built to 365#
ReplyDeleteB. Built to 215#
C. 3 rounds at 95# 3 rounds at 105#
D. 2 rounds plus 43 reps... 3 rounds plus 1 rep
A. 345, light work today
ReplyDeleteB. 195#
C. 95# made all easy and fast
D. 3rds+1, 2rds + 13