20170429

20170429:

WEIGHTLIFTING (10:10 AM)
1) Hang Snatch: 3×60, 3×70, 4x3x80
2) Hang Clean: 3×60, 3×70, 3x3x80
3) Snatch Pull: 4x4x85
4) Back Squat: 4×60, 4×70, 3x4x80, 3x1x85
5) Romanian Deadlift: 5x4x85

WOD (11:30 AM)
For time:
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

Comp:
1. Run Conditioning
8-8-7-6-5-4 on TrueForm
Half the rest between sets

2. Barbell Conditioning
9:00 EMOM:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

3. Gymnastics Conditioning
5 Legless Rope Climbs
2 min rest
5 Legless Rope Climbs
1:30 rest
4 Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30 rest
3 Legless Rope Climbs

4. Conditioning
For time:
1500m Row
20 1-arm KB Snatch, 70/53 (10 each arm)
40 KB Goblet Squats, 70/53
1500m Row
20 1-arm KB Snatch, 70/53 (10 each arm)
40 KB Goblet Squats, 70/53
500m Row
20 1-arm KB Snatch, 70/53 (10 each arm)
40 KB Goblet Squats, 70/53

Comments are closed.