Solid technique will pay off
1. Squat Jumps
3-3-3-3 30/24
Squat jump on to the box, squat jump off of the box.
2. Snatch Balance
3-3-3-3-3
Ascending after reaching working set.
3. Push Press
5-5-5-5-5 across app 75%
4. AMRAP in 10
1,1… 2,2… 3,3…
Squat Clean Thruster (185/115)
Bar Muscle Up
Climb the ladder as high as you can go in 10 minutes. If you don't have BMU's watch all three parts of this and we will most likely sub with hips to bar.
1. Done
ReplyDelete2. 75-85-75-65-65
3. 90-85-75-75-75
4. 29 reps (95# SCT and BMU progression)
1. Done
ReplyDelete2. 90, 90, 100, 105, 110
3. 95
4. 31 reps (115 for two rounds then dropped to 105; green band bmu)
1. Done
ReplyDelete2. 90-95-100-105-110
3. 95
4. 5+3 (Squat Clean only @ 115 & green band BMU)
4. 33 reps*
Delete1.Done
ReplyDelete2. 185-205-205 (f)-205-215
3. 205-205-205-205-205
4. 51 (7+2) good luck nick
1. Done
ReplyDelete2. 135, 135, 185, 155, 175
3. 195-195-195-195-195
4. 6+10
5+10
ReplyDelete