Warm-Up ~
Mobilize & Loosen up..
(POOR warm up today)
SNATCH WORK
Running Clock ~
0-5 = Heavy Double OHS
5-10 = Heavy Double Snatch Balance
10-15 = Work to Mod Wt of 1 Pausing Snatch Pull + 2 High-Hang Squat Snatches
15-20 = Mod. Wt. 1 x Squat Snatch (no higher than 85%)
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DB FREDDY KRUGER
21-15-9
DB Snatches (70/50) ~ single arm...does not need to be alternate arm
Burpees
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HSPU Conditioning
Every 2min (working w/in 90s window) perform:
20/14 Cal Row
Max HSPU w/ remaining time...
30s REST (So we are working w/in the 90s window!!!)
Ladick ~ 5:58 (35#)
Daliege ~ 6:58 (60#)
Johns ~ 8:48 (35#)
Stan ~ 5:48 (45#)
tb ~ 8:11 (3:57-7:00-8:11) / 24 total (5-5-5-5-4 ~ ALL Strict / 20cals 45-58s)
Modified to: 21-15-9 (6:24)
ReplyDeletePower snatches @ #65
Burpees
55 total(11-11-11-11-11 - all strict / 14 Cals :36-:37-:34-:34-:37)