Fitness:
A.) KB clean 5×5
5 each each arm
B.) 2k Row
Every 2 min. 10 KB swings.
FINISH w/ 10 burpees
Performance:
A.) Snatch Comp. 6×1 = Snatch+3OHS
B.) 2k Row
Every 2 min. 4 snatch (95/65)
FINISH w/ 10 burpees
Competitor:
A.) Snatch Comp. 6×1 = Snatch+3OHS
B.) 2k Row
every 2 min. 4 snatch (155/105)
FINISH w/ 20 burpees
C.) EMOM – 8 min.
3 strict C2B Pull ups
OR 5 butterfly
D.) Recovery 15min.
row, walk, jog, bike,
slow pace, just move
-Results to comments!
A. 45,65,75,85,95,105
B. 10:36 Rx
A. 75-75-85-95-95-105
B. 10:47, Rx. Rowing was progressively slower every round, but kept around a 2-minute pace.
A. Split Jerk from rack position @ 5X2 – 135 – 155 – 185 – 185 – 185 (failed on last attempt)
B. Back Squat – tried to find 1RM – 225 – 255 – 275 – 295 – 305 – 315 (15# PR)
C. RDL’s @ 4X5 – 185 all sets