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 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90-95%
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
A1 117.5-120-122.5#
A2 135x 135-140-145# quick reset after the first miss still in the 2 min
A3 152.5 155x 155x
felt slow
B. rx rds + db snatches
A. Up to 95%
B. 10 rounds + 4 reps. It doesn’t count because I misread 4 wall ball for 4 wall walk
A. 65 kg
B. RX 7 RNDS
A. Snatch at 62,5
B. # 7 rounds and 7 db snatch
A. Deadlift E2MOM for 8 sets
1-3 @ 345
4-8 @ 315
B. 30 minute AMRAP:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Walking Lunges with Kettlebell Farmer Carry (24/16 kg)
Station 5 – Rest 90”
3+24
A. 45, 55,55
B. 4 rnds+1WW
Very slow.. modified wall walks. Rx snatches. Pretty heavy
Snatch percentages off of 205 (failed reps at 90-95%)
RX- 5 rds (Clydesdale division lol)
A. Snatch – #135
B. 8+3
A: snatch- 115
B: Rx-7 rounds 4 reps