A.
3 sets of:
Tall Snatch x 3 reps
B.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 65-75%
C.
Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 5 reps @ 80%
Set 4 – 10 reps @ 45%
-rest 2-3 minutes b/t sets
D.
As many rounds and reps as possible in 12 minutes
3 Snatches (155lbs/100lbs)
3 Burpees to 6” target
*increase each round by 3 reps
Tall snatch x3 x3
ReplyDelete65, 75, 85
12emom
Hang snatch + snatch
4 x 125
8 x 115
Back squat
5 @ 60 205 1
5 @ 70 235 1
5 @ 80 275 1
10 @ 45 155 1
Metcon
12min amrap
3 snatches
3 burpees to 6' target
Increase each by 3 reps each round
Round of 12 completed
First 3 reps 135
Then 125
Last 3 reps 115
PM
Bench press 4 x 10
135, 145, 155, 165
5 rounds
10 x du
5 x strict false grip pull-ups
10 x du
5 c2b pull-ups
13:06
Recovery row
2k
8:48
Felt good today. Metcon was difficult. Snatches felt good, and double unders came back as I was able to cycle 10 reps a few times, which is the first time in a while.