Friday, 060316

Competition / Performance:

A. Snatch – 6×3 @77-80%

B. SqT clean & Jerk – Emom X 15 X 1 rep starting at 70% and ascending 

C1. Back SqT – 2RM with 5 second pause each rep + 3×2@85% of what u hit for max 

C2. Max strict Hspu X 4 sets.   

D. Running clock 

AMRAP 3

5 wall balls 30/20

5 burpees

Rest 3 min 

AMRAP 6

10 alt KB snatch 70/53

10 box jump 24/20 step down

Rest 6 minutes 

AMRAP 9

9 thrusters 135/93

12/10 cal bike 

100m shuttle run

Assistance work:

1. Jerk drive 5×5@100% of front squat

2. Ghd Situps 1 X 35

3. Accumulate 3 min L sit hold 

4. 7-10 of Scap work 

2 thoughts on “Friday, 060316”

  1. A. Done at 62 kg- no misses
    B. Started at 68 kg. Ascended each minute up to 92 kg (that was done at minute 10). Then made my way back down to 65 kg each minute until the clock ran out.
    C. Jumped into the workouts with the class-
    5+3
    5+6
    4+10
    D1. Back sqt 2RM w/ 5 second pause- 95 kg
    Drops done at 80 kg
    D2. Max strict HSPU- 14/14/10/11

  2. Lynn Cassotis

    A. C&j work up to 176#

    Did class:

    A. Snatch only up to 113×3 time constraints
    Wod 1 and 2 unsure rounds
    Wod 3 4+10 (did 10 thrusters each round)

    B. Back squat 95kg X1 didn’t try for 2
    Drop sets done at 80kg. Skipped hspu shoulder was tired.

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