A.
Every 90sec for 9min
Pausing Power Snatch
*Pause for 2 sec in start pos, above knee, power, then snatch
*Build into a moderate load and maintain for all 9min. Focus on positions and speed from the power pos’ to the catch.
B.
Every 2 min for 14min:
Split Jerks
3, 3, 2, 2, 1, 1, 1
(5-10lbs heavier than last week)
C.
CGBP
8, 6, 4, 2, 15
*2min rest between sets
*5-10lb heavier than last week
D.
3 Rounds NFT:
10-12 GHR (3010)
20 GHD Sit-ups
50 DUs
E.
10min AMRAP
5 STOH (115, 75)
10 Deadlift (115, 75)
15 Box Jumps (24, 20)
A. 115,125,115,115,115,115
B. 170,180,190,200,210,220 skipped last one 220 was pretty rough
C. 125×8, 145×6, 160×4, 170×2, 115×15
D. Done 10 GHR each set
E. 5 rounds + 11 reps
A. no go
B. 135, 165, 175, 185, 195, 205, 215, 230 pr attempt FAIL but i had lockout momentarily
C. 175×8, 185×6, 205×4, 220 x 2 <–hard, 155×15 <– harder
D and E. NO GO. Went to the park and ran a 5k for time 20:10 PR.