A.
Every 2min for 12min:
Snatch + Hang Snatch
*Build into a heavy complex
B.
Back Squat
*Use the following to build into a heavy set of 5
5 @ .50
3 @ .65
3 @ .75
2 @ .80
-then-
Heavy set of 5
*rest 2min between sets
C.
CGBP
5×5
*Aim for 5lbs heavier compared to last week. 2min rest between sets
D.
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs (15′)
-rest 4min-
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
-rest 4min-
4min AMRAP:
9 RKBS (70, 53)
6 Burpee BJOs (24, 20)
3 Rope Climbs
*record scores for each AMRAP and focus on pacing. Try to improve score in each AMRAP
E.
5min rest & recovery
A- up to 175
B- 5 rep @ 275
C- 5×5 @ 175
D- 2 rd, 1+ 17, 1+16
A. up to 165, failed on hang
B. 5@ 275
C. 5X5 @ 205
D. 2+12, 2, 1+17
A. 185 failed hang on 205.
B. 285
C. 185
D. Did rowing wod from wednesday.
A: 135, Miss hang on 145
B: 225 x 5, this is my 5 RM but felt super easy today
C: 185 all sets
D: 1+15, 1+17, 1+17