A.
3 sets of:
Muscle Snatch + Tall Snatch (1+1) x 3 reps
B.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch (1+2) @ 65-75%
C.
Back Squat
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 10 reps @ 50%
-rest 2-3 minutes b/t sets
D.
As Many Rounds and Reps as Possible in, 3 minutes:
6 Chest to Bar Pull Ups
8 Ground to Overhead (95lbs/65lbs)
-rest 1 min
Repeat for a total of 3 cycles
All in kilograms in Australia :)
ReplyDeleteMuscle snatch + tall snatch 1+1 x3
40, 40, 40
6min emom hang snatch and snatch
2+1 65-75
55, 50, 50, 50, 50, 45
I felt pretty rough during these, and needed to half the time.
Back squat
65 x3 100 1
75 x3 110 1
85 x3 125 1
50 x10 75 1
Rest 2-3mins between
Metcon
3min amrap
6 c2b pull-ups
8 ground to overhead
Rest 1min
Repeat 3 times
1+10, 1+9, 1+4
My chest to bar pull-ups felt a lot better than normal today. I didn't hit failure at all, or any point where I couldn't do any more which often happens to me. I also held a higher standard on the reps and no repped myself on many close ones.