Warm Up
Two sets of:
Row x 250m, nasal breathing
Burpee Broad Jump x 5 reps
Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch
B.
Every 7 minutes, for 21 minutes (3 sets) for times:
1000 Meter Row
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)
A. Snatch – 100 x 3
105 x 3
B. 5:19, 5:12, 5:09
Ran 800 m instead of row.
A. 140, 140, 145, 145, 150, 135
B. 5:23, 5:46, 5:13
First two sets w/ 24+32kg. Last set w/ 24 + 16
A. 145# – these didn’t feel awesome. I think I should have done a little extra warming up!
B. 5:18/5:20/5:22
Row time was consistent across all 3 rounds, which was my goal!
345, 365, 365 on last Friday’s deadlifts
30 Rower cals and I didn’t time rounds on that metcon. A little over 3 minutes per round.
A. 135# across felt good
B. Bonus front squats from last week 3×147.5 2×157.5 1×167.5 1×180 1×190 1×200
C. scaled to 16 kg kbs 5:20-5:17-5:21 lunges in 2 sets of 10 Rows 3:53-3:52-3:51
Awful yuck .. 4:17, 4:43, 4:57