20170410

20170410:

Power Snatch + OHS: 2+2×60, 2+2×65, 2+2×70, 2×2+2×75

Then,

4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)
Score is total Clean & Jerks from all 4 rounds.

Comp:
1. Power Snatch + OHS: 2+2×60, 2+2×65, 2+2×70, 2×2+2×75

2. Snatch Pull: 5×80, 3x5x85

3. Back Squat: 5×60, 5×65, 3x5x70

4. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” Ski Erg
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

5. Conditioning
4 Rounds:
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (135/95#)
20 Jerks (135/95#)
25 Calorie Row

6. Midline
3 Supersets:
25 Medball GHDSU (20/30#)
1 Min D-Ball Bear Hug Hold (150/100#)

Comments are closed.