Warm-Up | Performance
Two sets of:
Run x 200m
Ring Rows x 10 reps
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
For time:
800 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
800 Meter Run
95-105-115-120-125-130-135-140-145-150# 88%
B scaled to 105#
17:12
A. 100 flights w/ 30# ruck in zone 2
B. Snatch LO + pause Snatch
115, 125, 145, 155, 165, 165
Cut short due to time
C. Had to abort the last run about 150m in due to time. Was around 12’ at the time, projected finish around 15-16.
А. Build to 90 kg
B. 17:13 rx
135/145/155/165/175/185/195/195/205/205
11:52 RX
Only B. 14:16
Good grind for the day, and well done everyone!
17:02 Rx
A). All @63kg
B). 14’13 Rx
A. up to 90% of 1Rm
B. 18:36 Rx
70/75/80/85/90/95/100/105*/100/105
12:40
4:00
4:45
3:55