Sat, 062015

Warmup 1k row 

3 rds strict Cindy 

Then, :15 bike sprints x 5 ; rest 1:30-2 between 

Then, 

3 rds 

3 hang sqt cleans 

5 bar facing burpees 
A. 10 min amrap – GG 15.1

5 hang sqt cleans  155/103

7 bar facing burpees 

Rest 
B. Hang Snatch Pull (at knee ish) 5 x 3/4 @100%
 C. NFT

5 rds

7 bw bench press (goal)

7 bw barbell Rows

10 strict pull-ups 

D. 1 min bike @90% , 2 min light walk or pedal 
X 18-30 

2 thoughts on “Sat, 062015”

  1. Taylor Domengeaux

    Warmup done..this warm up was spot on!

    Amrap 10:
    140 reps

    Hang snatch pulls
    5×3@ 260#

    5rnft:
    7 bench (185)
    7 barbell rows (185)
    10 strict pull ups
    = done

    Bike
    1:00on (90%)
    2:00 walk
    X 20
    = done

  2. mickey kilmartin

    Did some of my own things today
    Snatch pull plus power snatch worked up to 205
    Clean pull plus pc worked up to 255
    Snatch pulls done

    Chipper
    10 snatch
    20 clean 155
    30 bf burpee
    40 soh
    50 kb 70
    100 du
    14:52

    Muscle up work

    Swam a lap every 2 minutes for 20 minutes for aerobic work

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