Strength
- Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
- Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
Metcon (Time)
Partner (2 person team)
For time:
• 20 deadlift (315/225)
• 400 m run
• 20 hang clean (225/135)
• 400 m run
• 20 shoulder to overhead (185/115)
• 400 m run
• 20 power snatch (155/105)
• 400 m run
• 20 overhead squat (135/95)
Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.
Snatch-170/175x3
ReplyDeleteC&J-skipped due to time
WOD 32:57
Weights were RX'ed. By myself so no partner. Repped 10 each and did 500m row vice the run due to rain
165, 175
ReplyDelete205, 215 (only 2 sets)
No partner so dropped to 10 reps, subbed power clean for hang clean
25:25
Neil
ReplyDelete1. 205, 175, 185
2. 285, 255, 265
WOD: 24:46
Partner was jimi. All weights were Rx except jimi's hang clean was 205 and shoulder to overhead was 175.