BB Gymnastics
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean and Jerk.
Strength
1 Front Squat every 30 seconds for 7 minutes @ 85%.
Notice the elbows? Back angle? Which is more efficient?
Conditioning
2 minutes ME Rope Climbs 15'
*No rest
*No rest
7 minute AMRAP of:
7 Back Squats 225/135#
14 Target Burpees
*No rest
7 Back Squats 225/135#
14 Target Burpees
*No rest
2 minutes ME Row for Calories
Record: rope climbs, reps, calories.
Snatch- worked up to 145. failed it, powered it, sq snatched it. Failed at 155.
ReplyDeleteC&J- 195 was ugly, 200 was smoothe. Failed 205.
Front Squat- 165. should have went heavier.
Conditioning.
2 min rope - 5 times
7 min sq/burpee- 3 rounds
2 min row- 31 calories (really 1:40 cause took 20s to walk over and strap in)