BBG
1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.
3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.
Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg
Hit 140 on the triple hang snatch. Got greedy at 150 and only got one. But 140 felt easy, so wanted to go for more.
ReplyDelete3 stop pull. 2 @ 165, 2 @ 185.
Pendlay row 2 @165, 2@ 185. (185 too heavy to keep back neutral)
Conditioning. 10min. WB and KB Snatch's took my breath away for awhile Rested a couple times during snatches.