Barbell:
5x2 - Hang Power Snatch @ 70%
4x5 @ Snatch Pull (Banded)
Strength:
Bench Press
1x1 @ 100%
5x3 @ 87.5%
WOD:
4RFT
5 Power Cleans @ 95
10 Thrusters @ 95
15 Box Jumps 24 inches
1 minute rest then
3 min row for MAX distance
Cash Out:
9 Sets of pull ups (3 regular, 3 chin, 3 wide)
1 regular 1 chin 1 wide x 3 (do same amount for all)*trapz try 6 out*
3x 8 weighted dips
3x15 ebs
READ THIS
http://catalystathletics.com/articles/article.php?articleID=1787
BBC:
ReplyDelete5x2 hang power snatch - 95x2, 115x2, 135x1
forgot pulls
Strength:
1x1 - 175
5x3 - 155
wod: wrist hurt
5 kb cleans w/ 2 kbs @ 16kg
10 kb fs w/ 2 kbs @ 16kg
15 box js
rowing distance - 780m
cashout:
dips, finished bench did working sets at the end
BBC:
ReplyDelete135 x5 for hang power snatch
135 with red band for 4x5
Strength:
1x1 - 235
5x3 - 205
WOD:
4x200 m row 30 sec rest each
3x100 m row 15 secs rest each sprintssss
Cash out:
pull- ups 9 sets x 4 reps
4x10 - weighted leg raise sit ups
4x8 weighted dips on rings