A.
10 Minutes EMOM
Minutes 1-5 Press In Snatch x 3
Minutes 6-10 Muscle Snatch x 1
Press In Snatch – Only Add Load to The Bar If You Have Full ROM Capacity Overhead
Muscle Snatch – Start at Roughly 95/65 (Give or Take) and Build Over the 5 Sets
B.
15 Minutes E90 (10 Sets)
Pause Snatch
(Come Up To Pause for 2-3 Seconds At Knee, Then Finish)
C.
5 Tough Sets
Back Squat x 2
Follow By 1 Max Set of Unbroken Reps at 80% of 1RM
(If You Take More Than 1 Seconds To Breathe and Brace, Set Is Done)
D.
4 Rounds, Each For Max Reps
2 Minutes AMRAP
9 Thrusters 95/65#
9 Bar Facing Burpees
Rest 3 Minutes
Your Score = Total Reps Per 2 Minute Round, 4 Rounds – 4 Scores
Optional Work
12 Rounds
Run 400 Meters
Work To Rest Should Be 1:1
Run These as fast as you can with the idea of keeping the pace through the majority of the runs
A. 45/up to 135
B. Up to 205, 215(f)
C. 315-325-335-345-355 Then 285 x 11
This was encouraging to hit this at full ROM.
D. 2+9, 2+7, 2+4, 2+5
A.45-175
B.135-205
C.315-335
D. 2+8/2+6/2+4/2
A: skipped first part because of hand
B: 120#
C: 205 with band [email protected] 175 with band
D: 1+14 1+15 1+14 1+12
Actually able to use my hand for thrusters and squat snatch ???
A. 50#, 100#
B. 125#
C. 215#, 5 reps
D. 2,2,1,1+16#asthma+thrusterssucks
A)45/95-155
B)135 – 225
C)315-325-335-345-355/275×10
D)2+5,2+3,2+1,2
A. 65 across
B. 120 for most sets
C. 185-195-205-210-215, 185×10
D. 2+4, 1+17, 2, 1+5 (stopped at 1:30 back lit up super bad)