A.
Every 90sec for 12min:
Halting Snatch DL + Snatch
*start moderate and build into a heavy complex. Pause for 2sec below knee, above knee, and in power positions. Reset, then pull for snatch.
B.
10min EMOM:
High Hang Clean w/ pause in bottom.
*Pause in the catch postion for 2 sec. Back straight, knees wide, and elbows high. Stay light. Build into approx 65% of your 1RM clean
C.
Front Squat
8, 6, 4, 2, 15
*2min rest between sets
D.
3 Rounds NFT of:
10 Good Mornings (AHAP)
6-8 Strict T2B (3120)
*be sure to hit the tempo listed above on your T2B. 3 sec down, 1 sec in bottom, 2 sec up, O sec at top
E.
Every 3min for 12min:
12 Pistols (Alt)
9 HSPUs
6 C2B
*Scale to a box if you’re not able to do pistols. If you’re getting stuck on HSPU, scale to an ab mat.
A. worked to 155
B. worked to 160
C. 205,225,235,250,155 did 15 @ 65% should have done more weight
D. 95, done
E. done
A- 155
B- 160
C- 205, 225, 225, 235, 155- form was getting bad, elbows were dropping so i stopped increasing weight to focus on form.
D- complete- 95 lbs
E- modified pistols- ab mat on kipping hspus
A. 115,125,130,135,140,145,150,155,160
B. 95,115,125,130,135,140,145,150,155,160
C. 185×8, 205×6, 215×4, 225×2, 175×15
D. Done; 95lb and 8 t2b each set
E. Finished each set in about 1:05-1:10; used an abmat for hspu
A. 145, 155, 165, 175, 185, 195, 205, missed 215
B. 5×185 and 5×205
C. 225, 235, 235, 235, 185
D. 95
E. Done
A. split snatched from floor, then hang. 95, 125, 135, 145, 155, 160, 165 fail. 180 power/split snatch PR!
B. 185 for 6 mins. 195, 205, 210, 215
C. 145 x 8, 185 x 6, 205 x 2, 205 x 2, 225 x 1
D. 45lb bar, 8 t2b x 3 sets
E. 1:04, 1:10, 1:14, 1:17 killed this thing, glad to hit pistols today somedays i cant do them. all hspu unrboken
A. Bar-95-115-135-145-155-165-175-185
B. 180 (65%)
C. 195-215-235-245 (1RM when we tested last)-145
D. 95#
E. 1:00, 1:00, 1:03, 1:00
A:145, missed 155 and about fell off the deck
B: 155
C: 185, 205, 210, 210 again ha, 135 – 15 is so hard
D:95
E: Rx unbroken, cept last rnd of HSPU 6 and 3. I hated to fall too.