Barbell:
4x3 Power Snatch from power position, above knees, and below the knees
4x3 BTN Push Press + 1 OHS w/ 2 sec pause at bottom
Strength:
Bench - work to a heavy single @ 95%
5x3 bench @ 85%
Conditioning:
Rowing Helen - 3 rounds for time:
500m row
21 KBS 23kg
12 pull ups
Danny:
21-15-9
Backsquat - 155#
GHD situps
between each round:
50' handstand walk (length of floor) + 5 strict handstand push ups
Barbell:
ReplyDeletePower Snatch: 125, 125, 145, 145
Push Press Complex: 95, 145, 165, 185(failed on squat hold)
Strength:
Bench: 1 @ 225
5x3 @ 200
WOD: 13:11(grip cramped up )
rowed a pr on the first 500m (1:36)
Barbell:
ReplyDeletePS: 95 worked on keeping the bar close
BTN Push Press: 125
Strength:
single - 165
5x3 - 155
wod:
3 rounds 10 kbs