4x2 - Power Snatch(floor, hang)
*2 reps means Power Snatch from floor, hang, floor, hang*
4x3 - Heaving Snatch Balance
Strength:
Bench
1 Rep @ 92.5%
Then
3x5 @ 82.5%
WOD:
AMRAP 15
15 WB @ 20
10 Burpees
5 C2B Pull-ups
Cash Out:
4x4 - Negative Pull-Ups
3xMAX - Push-Ups
Traps Exclusive:
1000m Row
100 Double Unders
30 pistols
100 Double Unders
1000m Row
Barbell:
ReplyDelete4x2 PS FH, FH - 95x2, 115x2
4x3 heaving SB - 95x1 115x3
Strength:
heavy single - 165
3x5 @ 145
Cond:
4 rounds 7 wbs
Cashout:
4x4 negs
Barbell:
ReplyDelete4x2 PS FH, FH - 95x1 135x3
4x3 heaving SB - 135#, 155#, 185#, 205# (205# for a triple)
Strength:
heavy single - 235 (easy)
3x5 @ 205 (easy)
Cond:
7 rounds 1 c2b (finished 8 rounds 10:03)
Traps:
15:43 (finished)