A. Clean and Jerk. Build to your opening weight in the Barta Challenge. This should be a weight you are 100% comfortable hitting.
B. emom – 9 minutes
min 1 – Thruster 95/65# x 5-8 reps
min 2– CTB chin ups x 5-8
min 3 - 20 double unders
+
10mins Z1 AD or row.
min 1 – Thruster 95/65# x 5-8 reps
min 2– CTB chin ups x 5-8
min 3 - 20 double unders
+
10mins Z1 AD or row.
Fitness Version
A. Build to a tough 3 in Thruster.
B. Front Squat @30X1 build to a moderate 5 reps.
C. EMOM - 8 minutes.
odd- Thruster x 5-8 reps
even - DB rows 5-7/ arm
+
10 mins Z1 AD or row
A. Up to 255. Have to drive with hips and be snappy
ReplyDelete2k row. 6:48.3. 8.5s over pr. Hard to push alone on this kind of piece. 3:19 for first 1k so maybe too fast to start
A. 265. Played with a split clean today since my squat clean is a limiter
ReplyDeleteB. Complete (subbed situps for pull-ups due to torn hands)
C. Complete
A. 215#
ReplyDeleteB. done
C.done