1. Snatch
3singles-3singles-3singles
(rest 10 seconds between singles)
Rest as needed between rounds
2. 3-Position Clean + Jerk
1-1-1-1-1
(high hang, mid-thigh, floor)Rest as needed
*Perform Jerk after Clean from floor
**Increase Loads by 2% on last weeks results
3. For time
9-7-5 Deadlift 365/225 (good scale would be around 1.5x's BW or app 75% max)21-15-9 Pull-Up
yes, 9 then 21 then 7 then 15 and so on
4. For Times
5 Rounds
Row 350 meter
Rest 2 minutess
1. 55#
ReplyDelete2. 60-65-70-75-80-85
3. 165#DL; banded pull-ups 6:45
4. 1:30, 1:29, 1:27, 1:28, 1:29