Nice workout put together...
Follow this and work for SPEED & TECH.
DO NOT adjust the time! Use your rest...work for smooth and fast effort!
START THE CLOCK...
At 0:00 begin with
Power Cleans (60% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)
At the 12:00 marke begin
Power Snatch (60% 1RM)
Perform 1 Snatch every 40sec...
At the 24:00 mark begin:
FOR TIME:
4 Sets of 15 UB Thrusters (95/65)
Rest as you need, but know you are on the clock! AND the reps are UNBROKEN (cannot drop the bar!)
REST AS NEEDED AFTER THIS...
IF TIME...
For Time:
1K Row
21-15-9
KBS (70/55)
OHS (115#/80#)
Oz ~ 115# / 95# / 8:50 / had to go...
Daliege ~ 115# / XX / 8:35 (last 3 reps of set #4 were not quite locked out) / 15:59 (55#/75#)
tb ~ 155# / 135# / 5:02 / 13:20
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