The 80/80 rule:
Go 80% for the first 80% of the workout. Rev up to 100% for the last 20% of the workout. Finish with a Burpee.
1. For Time
6-9-12
Power Snatch 95/65
Bar Facing Burpees*
Rest 2:00 then
20 DL 165/115
30 GHDs
20 Heavy Ropes
10 Squat Clean Thrusters 165/115
1 Burpee
*FACING not alongside
**Masters use appropriate weight
1. did Fran and PR'd 2:47
ReplyDelete1. 2:54
ReplyDelete2. 6:24
1. 4:49
ReplyDelete2. 12:46
1. 3:11 then 5:38
ReplyDelete1. 4:27 using scaled weight
ReplyDelete2. 6:03 using scaled version
Also worked on KB-sets of 10s swings, 1arm alt swings, snatch, cleans, around the world, figure 8s, around the feet, and windmill. Did 100 abmat sit-ups in 3:45. Did 3 sets of dips on red band.