1) Snatch: 3X1 @ 80% – rest 60 sec.
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.
3) Snatch Pull: 3X2 @ 90% – rest 60 sec.
Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Notes: This entire WOD should be performed with a 20/10# vest.Strength (time permitting)
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 good mornings, rest 45 sec.
Snatch's went good, full squat: 125
ReplyDeleteC & Jerk (full again): 155
Snatch Pull: 135.
PTT- 4 rounds. (?, 3:44, 3:54, 4:44)
Burpees worst part, could feel the threshold creeping in each time.
No time for strength.
Snatch form was awful...couldn't get the bar back.
ReplyDeleteC and J were better, and snatch pull actually felt pretty good. Felt like I was on the verge of a left leg injury throughout.
Pain Threshold found. Could only do 3 rounds. 19 min was enough of that.
Snatch went well with less weight 95 lb
ReplyDeleteC&J good 155
snatch pull, (need more practice , better form) 135
PTT - I was about to give up on the second round, I kept going, took me 35:56 . Very painfull.
3 sets of bench at 145 : 12-10-7
Needed to research " good mornings"
At the end felt it was a great WOD but it was PAINFUL