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Burgener WU
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Every 90s x 9m (6 Sets):
1 Snatch Balance + 2 OHS
(for form/tech vs. heavy wt)
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Every 2m x 12m (6 Sets):
1 Pausing Snatch + 1 Snatch
Pause 1s @ 2" below Knee... DROP the snatch and then get back to bar for 2nd Snatch
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20m to Find 3-RM Back Squat
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INTERVAL TRAIN
Every 2m on 2m for 24m (4 Sets):
1 = 30 Cal Row
2 = 8 Burpees + 1-3 Bar MU
3 = 50 D/U + 12 Alt. Front Rack Reverse Lunges (95# / 6 ea leg)
tb ~ 95-115-125-135-145-145 / 135-145-155-165-175-185 / 315# / 4 Rnds Done...
BS was as heavy as I have been in a while...Two weeks ago I got 290# FS for 3 out of 4 Reps in AGOQ for the OPEN... so this was a bit disappointing... BUT it is heavier than I would have thought all at the same time...
Last rnd was brutal...
Rows =
1:28.9 (29-29-30)
1:34.1 (24-29-40)
1:32.3 (21-28-42)
1:44.6 (30-33-41)
ALT WOD for Pyan/Ladick/Daliege:
4 Rnds:
20 Cal Row
25 Alt. DB Snatches
15 Cal Bike
90s Rest b/t
Pyan ~ 3:36 / 9:15 (4:08) / 16:00 (5:15) / 22:56 (5:26)
Ladick ~ 3:55 / 9:20 (3:55) / 14:40 (3:50) / ??
Daliege ~ 4:00 / 9:20 (3:50) / 14:19 (3:29) / 19:19 (3:30)
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