All Phases
A. Snatch + C&J up to heavy single
B. OHS – up to 1RM
C. AMRAP 30
2 burpee muscle up
4 strict HSPU
6 cal Bike
D. Single Arm Rowing @tempo
E. L-Sit Practice – different variations and some holds
All Phases
A. Snatch + C&J up to heavy single
B. OHS – up to 1RM
C. AMRAP 30
2 burpee muscle up
4 strict HSPU
6 cal Bike
D. Single Arm Rowing @tempo
E. L-Sit Practice – different variations and some holds
Snatch (from deficit)
= 245#
http://youtu.be/tTr-h2JF_FU
Quick C&J work up to moderate:
135, 185, 225, 245, 275, 300#
OHS
= 335#
Amrap 30:
22 rounds
**10 Cals on an Airdyne
A-105kg
B-135kg
C-137kg PR
D- 22+2
Skipped C&J and Snatch
A. OHS 1 RM- 295#, Missed 305#
B. Every 1:30 x6 5 deficit HSPU, 10 GHDSU, 30 DU
C. L-sit practice
A. Snatch heavy single
63kg/138lbs
65kg/143lbs -missed
B. C&J heavy single
85kg/187lbs
88kg/194lbs – missed jerk
B. OHS – up to 1RM
80kg/176lbs
85kg/185lbs – failed
C. AMRAP 30
ROUNDS: 18