PERFORMANCE
Warm-Up.
Two sets of:
“Barbell Clean Mobility”
Kang Squats x 5
Back Rack Elbow Drivers x 30 seconds
Front Squat x 5
Two sets of:
Seated Box Jump x 5
Broad Jump x 5
A.
Every 2:30, for 15 minutes (6 sets) of:
Power Clean + Front Squat + Hang Clean
Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets.
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Meter Row
30 Single-Arm Kettlebell Snatches*
*Partition the reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch – passing the dumbbell below the waist to start each rep and finishing overhead.
A 185, 205, 225, 235, 250, 270 (missed hang clean)
B 30 Cal Assault Bike, 30 DB snatches 70#
3:05, 3:56, Capped out…fun fact, went way too hard on the first round of assault bike, blew up and no recovering.
A. 105, 115, 125, 135, 140, 145 – was happy to get the 145 as it got hard to hold onto the bar!
B. 2:30, 2:29, 2:29, 2:24, 2:26
Rowing
35# KB snatch.
10/10/5/5 for two rounds
The. 8/8/7/7 for the rest.
Today’s:
Pc+fs+hc: 46kg, 49kg, 53kg, 56kg, 58kg, 60kg
Wod:
2’37”
2’30”
2’38”
2’45”
2’55”
A. PC + FS + HC
155, 170, 185, 200, 210, 220
(+ One addtl set @ 205 to work on form)
B. RX: 400m row + 30 SA snatch @ 45# (5 sets)
2:51, 2:55, 2:50, 2:55, 3:00
Total time @ 14:31
Warm up done.
A. 50-70-75-80-85-85kg
B. 400m row and 20kg KB
2:34
2:40
2:48
3:00
2:44
Warmup done ✅
A. PC + FS + HC 6 sets
Up to 70kg, didn’t feel very smooth after not doing them for 4 months but just rebuilding again.
B. Every 4 mins x5 sets
400m run
30 SA KB snatch @20kg
1. 3’18
2. 3’06
3. 3’05
4. 3’04
5. 3’14
Total- 15’47
Thought I was going to be in trouble after the first round, but settled into it after that! No prescribed weight but 20kg felt about right and switched every 5 reps.
Sorry 400m row!!
What’s the weight on those SA snatches?
I used a 20kg KB Blake which felt about right for me with 1 3/4 arms and the volume of having to do 150 of them!!