1) 4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
2) 4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.
Strength
1a) 4X8/5 Front Squat/Back Squat @ 94% of MONDAYs – rest 60 sec.
1b) 4XME (distance) Triple Continuous Broad Jump (no pause between jumps) – rest 60 sec.
Conditioning
For time:
60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 95/65#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 95/65#
20 Burpees
60 Double-Unders
BBG - Snatch at 95 and C&J at 135
ReplyDelete10 minute Double Under challenge:
Got 40s, easily. Worst round I finished DUs with 16 sec. left. Big step since I struggled with 30s last time.
This destroyed me.
ReplyDeleteSnatchs- Not hard, warming up legs. @125.
Cleans & Push Jerk- a bit easier. 145. Worked on catching in racked position w/ elbows high.
Squats- 175. Only got 6 front squats on 4th set.
Conditioning (brutal).
Halved the walking lunges and burpees AND even did second round of lunges w/ bar on shoulders....
17:17.