1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Conditioning
For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m
The 'complex' was good. Only struggled with breaking the lock-out to brinh the bar to shoulders for the snatch balance. Did 4 at 95 and one at 100. Should have went heavier.
ReplyDeleteRun and row were rough.
Run: 1:29, 1:33, 1:46 (last one felt like running in sand, plus held back just a bit knowing I still had to row)
Roe: 1:45, 1:53, 2:03. Blew up on second row. Need to row more!